by CFS | Mar 2, 2018 | Kids & Teens WOD
Warm-Up 2 minute row Then 1 rounds of 10 dowel passovers- 10 Alternating spiderman turn outs. 5 Barbell dead lifts- 10 Alternating heel toe grabs. 5 Barbell hang cleans-10 alternating Sampson stretch 5 Barbell front squats-10 Quad grabs 5 barbell strict...
by CFS | Mar 1, 2018 | News
Warm-Up 2 minute row Then 1 or 2 rounds of 10 dowel passovers- 10 Alternating spiderman turn outs. 5 Barbell dead lifts- 10 Alternating heel toe grabs. 5 Barbell hang cleans-10 alternating Sampson stretch 5 Barbell front squats-10 Quad grabs 5 barbell strict...
by CFS | Mar 1, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Sit Ups Push Ups Low Box Jumps Jumping Squats WOD prep SKILL: Thrusters WOD 12-9-6-3 Reps for time of: Hang Power Cleans Thrusters Box Jumps Post WOD Game coaches...
by CFS | Feb 28, 2018 | Events, News
We 5 CFS athletes that are running the Boston Marathon this year! Jon Kalus Chris Bogardus Becka Fillion Dana Balejko Katya Divari Congratulations to Dana and Katya who qualified for this marathon. Jon, Chris and Becka need to fundraise in exchange for...
by CFS | Feb 28, 2018 | News
Embrace the goats! 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...
by CFS | Feb 28, 2018 | Kids & Teens WOD
Warm-Up Jog 200 M 10 See Saw Squats 10 Double Unders 10 Wall Ball 10 Kettle Bell Swings 10 Banded Good Mornings WOD prep Pistols WOD Death By: Odds: Cals on the Rower Evens: Pistols Post WOD Skill...
by CFS | Feb 27, 2018 | News
Warm-Up Coach’s choice WOD prep 10 minutes Build to a heavy 3 push press from the floor. WOD Bazooka 2 Rounds for time of: 800m run 20 Burpees, Bar-facing 20 Push Press (115,80) Option 2: 2 Rounds for time of: 800m run 20 Bar-facing Burpees, 20 Push Press...
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