by dperugi | Jun 13, 2019 | News
“Warm-Up: Coach’s choice WOD prep: Prep movements WOD: With a running clock AMRAP in 20 minutes Cash In: 100 meter Farmers Carry (70,53) Then, AMRAP of: 5 Bear Complexes (135,95) 10 Bar Over Burpees 200m run Finally, @ the 20-minute mark Cash Out: 100...
by dperugi | Jan 17, 2018 | Kids & Teens WOD, News
To sign into class from your phone simply pull up the CFS website on your phone. Open the Hamburger Menu in the upper right corner (3 lines). Scroll down to Zen Member Login. Login with your email and password (I’d recommend saving this so you...
by dperugi | Jan 17, 2018 | News
Jana Warm-Up Coach’s choice WOD prep Dumbell snatch and double unders. WOD Double Dutch 3 rounds for time 40 double unders 20 Box jumps(24,20) 20 Alternating dumbbell snatches(50,35) 40 double unders *Rest 5 minutes between rounds. *Record your times for each...
by dperugi | Oct 20, 2017 | Kids & Teens WOD
Warm-Up 5 Squats—> Forward Rolls 5 Push Ups—> Lunge Walk 5 Toes to Bar—> Broad Jumps 10 Lateral hurdle Hops—> Spiderman Stretch WOD prep Double Kettle bell deadlift build to a perfect 5. WOD 21-15-9 Double Kettle bell Deadlifts Hand release pushups then...
by dperugi | Jul 1, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Evil Wheel Cal Bike (Just Arms) (30, 20) 4 Rope Climbs 500 M Row Cal Bike (Just Legs) (30, 20) 4 Rope Climbs 500 M Row Cal Bike (30, 20) Post WOD Couch Stretch 2 minutes per...
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