by CFS | Sep 9, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back Squat build to a perfect 5. 5,5,5 WOD With a Continuously Running Clock: Perform 100 Burpees At the top of each minute perform 8 Alternating Dumbbell Snatch Post WOD: Accumulate 2 minutes in an...
by CFS | Sep 9, 2018 | News
Warm-Up Coaches choice WOD prep Strict press 15 minutes to build to a heavy 3. WOD Bootleg Coors 10 minute KB ladder 5 Kettlebell swings (53,35) 5 Kettelbell goblet squats (53,35) 50 Double Unders 10 Kettlebell swings 10 Kettelbell goblet squats 50 Double Unders 15...
by CFS | Sep 8, 2018 | News
Warm-Up Coaches choice WOD prep 15 min to build to a heavy Power snatch WOD Deliverance 10 Rounds for time of: 5 Burpees, over the bar 12 Abmat situps 7 Power Snatch, (75,55) Option 2: 10 Rounds for time of: 5 Burpees over the bar 10 Abmat situps 7 Power Snatch,...
by CFS | Sep 7, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Farmers carry build to a heavy 10 m carry. Use farmers bars or kettle bells. WOD “Team of 2 or 3 Boat Race” 1 Rounds For Time: 1200 Meter Row 800 Meter Run Teams of 2 Switch row...
by CFS | Sep 7, 2018 | News
Sad to see him go.. Burton Leon Reynolds Jr. (February 11, 1936 – September 6, 2018) was an American actor, director and producer. He first rose to prominence starring in television series such as Gunsmoke (1962–1965), Hawk (1966),...
by CFS | Sep 6, 2018 | News
Warm-Up Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 m Squatted Lateral Walk with Band x 10 m (Left/Right) Barbell Squats (keep weight light) x 10 reps WOD...
by CFS | Sep 6, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Double kettle bell dead lift 5 sets of 5 reps. Work up to a perfect 5. WOD 3 rounds for time 250 m row 10 Russian KB swings 15 box jumps Post WOD: Game coaches...
Recent Comments