by CFS | Jun 8, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Russian Kettle bell swing. WOD 5 Rounds for Time 200 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings Post WOD: Skill: Hand stand...
by CFS | Jun 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep DT 12 dead lifts 9 Hang power cleans 6 Push jerks WOD Grinder Teams of 2. One athele works while the other rests AMRAP 30 1 Round of DT (115,80) 100m sand bag run(50,35) * Scale loads as needed. *Athletes complete full rounds...
by CFS | Jun 7, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Dumbbell snatch WOD Body Snatchers AMRAP 18: 20/14 Calorie Row 12 Burpess over the dumbbell 10 Chest to Bar Pull-Ups 8 Alternating Dumbell snatches Post Wod Mobility coaches...
by CFS | Jun 7, 2018 | News
Warm-Up Coach’s choice WOD prep Dumbbell snatch WOD Body Snatchers AMRAP 18: 20/14 Calorie Row 12 Burpess over the dumbbell 10 Chest to Bar Pull-Ups 8 Alternating Dumbell snatches (50,35) Option 2: AMRAP 18: 20/14 Calorie Row 12 Burpess over the dumbbell 10...
by CFS | Jun 6, 2018 | News
Congratulations Stacy, Ryan and Maggie! Hannah Mae Van Epps arrived 6/1/18 weighing 8lbs. 13oz.
by CFS | Jun 6, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the wod WOD Triple 3 team style. 40 minute cap. Teams of 2 or 3. 1 person works while the other(s) rest. Divide the row, double unders and run however you like. For time: 3,000-m row 300 double-unders 3-mile run CFS Brief:...
by CFS | Jun 6, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep Skill- pullups WOD Team Helen Teams of 2. 1 athlete works while the other rests. 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups For the run – Athlete A runs 200m. Athlete B runs 200m. Athlete A runs 200m Athlete B runs...
Recent Comments