by CFS | Mar 15, 2018 | Kids & Teens WOD
WARM UP: Jog 400 M Then 1 Minute of Plank 1 Minute of Jump Rope 1 Minute of Kipping Swings 1 Minute of KB Bottoms Up Presses 1 Minute of Banded Good Mornings Pre WOD: SKILL: Push Press WOD: 3 Rounds for time (5) 20m shuttle runs 5 Toes to Bar 10 Push Press 15 Double...
by CFS | Mar 14, 2018 | News
Warm-Up Coach’s choice WOD prep WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn...
by CFS | Mar 13, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 2 Cartwheels -> 5m Line hop -> 5m Crab walk WOD prep Dumbell hang power clean WOD AMRAP 16 Teams of 2. 1 athlete completes a full round while the other completes 20 ab-mat sit-ups. Then switch. 6 DB Hang power cleans 8 Box jump overs 10/7...
by CFS | Mar 13, 2018 | News
Warm-Up Coach’s choice WOD prep 12 minutes to work your way up to a 3 rep heavy thruster. WOD Geo Storm 5 rounds for time of: (20) 20m shuttle runs 15 thrusters (95,65) Scaling: This is a medium-length workout that will be very metabolically challenging. Reduce...
by CFS | Mar 13, 2018 | News
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by CFS | Mar 12, 2018 | Kids & Teens WOD, News
WOD Snowed In AMRAP 15 10 push-ups 20 Bicycle crunches 30 Air squats * Post rounds and reps to comments! CFS Brief: 18.4 released Thursday night at 8pm. *CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and Melissa Gibson. *CFS is excited to...
by CFS | Mar 12, 2018 | Kids & Teens WOD
Warm-Up 10 Squats—> Lunge Walk 30′ 10 Push Ups—> Inch Worm 30′ 10 Tuck Jumps—> Broad Jump 30′ 10 V Ups—> Spiderman Stretch 30′ WOD prep DB strict press. Build to a perfect 5 reps. WOD AMRAP 10 4...
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