by CFS | Jul 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the bench press to WOD weight WOD Shake-Rattle & Roll (Partner with similar strengths on the Bench press In 40 minutes Max Reps unbroken Strict Pull Ups 200m run Max Reps unbroken BW Bench press 200m run 20m hand stand...
by CFS | Jul 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Catch Fire 3 Rounds: 1,000 Meter Row 200 Meter Farmers Carry (50,35) 30m Walking Lunges Option 2: 3 Rounds: 1,000 Meter Row 200 Meter Farmers Carry (50,35) 30m Walking Lunges Option 3: 3 Rounds: 1,000 Meter...
by CFS | Jul 23, 2018 | Kids & Teens WOD
“Warm-Up Coach’s choice WOD prep Prep the movements WOD 3 Rounds: 1,000 Meter Row 200 Meter Farmers Carry (50,35) 30m Walking Lunges Kids 8-10 3 Rounds: 500 Meter Row 100 Meter Farmers Carry (50,35) 20m Walking Lunges Post WOD: Game coaches choice...
by CFS | Jul 22, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the complex WOD “BIG CLEAN COMPLEX” 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consists of...
by CFS | Jul 21, 2018 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Fortitude” Alternating EMOM x 30: Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees Option 2: Alternating EMOM x 30 Even Minutes – 12/9 Calorie Row Odd Minutes – 10 Burpees Option 3: Alternating...
by CFS | Jul 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Spike Ball Teams of 2. 1 person works while the other rests. 50 Calorie bike 50 Toes to bar 50 Calorie bike 50 Hand Stand Push-ups 50 Calorie bike 50 Pull-ups 50 Calorie bike 50 1-arm Dumbbell Snatch,...
by CFS | Jul 19, 2018 | News
Fitness at the end of the rainbow. Warm-Up Coach’s choice WOD prep Prep the movements WOD Rainbow On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 15 Sand bag squats jumps (35 sand bag, 25 sand bag) 9,8,7,6,5,4,3 Kettle Bell swings (70,53) Round 1 is 9...
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