by CFS | Mar 2, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: The Ghost (23-minutes) (Compare scores from 4/9/19) 6 rounds of: 1 minute of rowing for max calories 1 minute of burpees 1 minute of double-unders 1-minute rest *Try for as many reps as possible of...
by CFS | Mar 1, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Spring Loaded 3 (5) minute rounds. Rest 5 minutes between rounds. Round 1 30 Wallballs (20,14) 30 Single-arm dumbbell push jerks Option 1(50,35) Option 2 (40,25) Option 3 (30,20) Max Calorie Ski with...
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