by CFS | Oct 17, 2018 | News
Warm-Up Coach’s choice WOD prep From the rack Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Scaling: All athletes can perform this workout as prescribed. Newer athletes...
by CFS | Oct 17, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of: Plank Hold Jumping Squats Abmat Sit Ups Jump Rope 10m Shuttle Run Superman Hold WOD prep Double KB Deadlifts into a 10m farmers carry 12 minutes to build to a heavy 8 reps with the 10m farmers carry. WOD 21-15-9 Reps for time of: Russian KB...
by CFS | Oct 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD Pivot Point For Max Reps in 29 minutes 0:00-5:00 *Max Calorie row Rest 5 minutes 10:00-14:00 *Max set of push-ups Rest 4 minutes 18:00-21:00 *Max Power Cleans (155,105) Rest 3 minutes 24:00-26:00 *Max Wall...
by CFS | Oct 15, 2018 | Kids & Teens WOD
Warm-Up Red Light, Green Light WOD prep Rope climb WOD AMRAP 10 3 Donkey Kicks 10 m Hop across plates 3 Monkey Slides (side shuffle on pull up bar) 1 rope climb Post WOD: Volcano Monster
by CFS | Oct 15, 2018 | News
Warm-Up Coach’s choice WOD prep FRONT FOOT ELEVATED SPLIT SQUAT Take 12 minutes to find an 8 rep max on each leg. Rest 30 seconds between legs. WOD “SURFER ON ACID” 3 Rounds for Time 400 meter Run 21 Burpees Strategy: Max sustainable pace is the fastest pace an...
by CFS | Oct 14, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 5 dead lift WOD KB DT In house Throw down WOD 2 Teams of 2 RX AMRAP 10 12 Double KB sumo dead lifts (53,35) 9 One arm KB russian swings (53,35) 6 One arm KB shoulder to over head (53,35) Partners must complete all...
by CFS | Oct 14, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Groiners Air Squats Frog Jumps Sit-ups Burpees Pre WOD Strength DB split squats -Take 12 minutes to find an 8 rep max. Power DB PUSH PRESS Perform 7 sets of 1 rep every 90 seconds. Assitance...
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