by CFS | Mar 19, 2018 | Kids & Teens WOD
Warm-up: Mixed Tabata of: Squats Sit Ups Burpees Wall Ball Pre WOD Hang Squat Clean WOD: 12-10-8-6-4-2 Reps for time of: Hang Squat Clean Burpees Post WOD Game coaches choice.
by CFS | Mar 18, 2018 | News
Justin Warm-Up Coach’s choice WOD prep Prep the movements WOD Monkey Mind AMRAP 9 3 Chest to bar pull-ups 3 Alternating 1 arm dumbbell thrusters(50,35) 6 Chest to bar pull-ups 6 Alternating 1 arm dumbbell thrusters 9 Chest to bar pull-ups 9 Alternating 1 arm...
by CFS | Mar 17, 2018 | News
Warm-Up Coach’s choice WOD prep 2 position snatch Pockets Above knee Back to pockets then power snatch. * Work your way up to a heavy single. WOD Rusty Cage Last Done on 5/27/17 AMRAP 20 15/10 Cal row 10 Burpees 5 Stone to shoulder @ AHAP Endurance &...
by CFS | Mar 17, 2018 | News
Order tonight before midnight for mid-week delivery (usually arrives by Wednesday).
by CFS | Mar 16, 2018 | Kids & Teens WOD
WARM UP 4 Station Relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the...
by CFS | Mar 16, 2018 | News
Wear your green to celebrate the day. If you like bring a Guinness to toast the day after the WOD! Warm-Up Coach’s choice WOD prep Prep the movements WOD Bear down with Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups *Perform 1 sand bag bear...
by CFS | Mar 16, 2018 | Kids & Teens WOD, News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes Scaled: (Ages...
Recent Comments