by CFS | Feb 21, 2018 | News
Warm-Up Coach’s choice WOD prep Power clean. Build to wod weight. WOD Down Pour(Courtesy of CFNE) 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders Option 2: 3 Rounds: 500 Meter Row 12 Power Cleans (135,95) 50 Single Unders Option 3: 3 Rounds:...
by CFS | Feb 20, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Squats Push Ups Double Unders Jumping Lunges WOD prep DB turkish get-ups. WOD 3 Rounds for time of: 22 DB single arm Push Jerks 16 Box Jumps 10 Weighted DB Goblet Lunge Steps Post WOD...
by CFS | Feb 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the over head squat WOD Nancy 5 rounds for time 400m run 15 Over head squats(95,65) Option 2: 5 rounds for time 400m run 15 Over head squats(75,50) Option 3: 4 rounds for time 400m run 15 goblet squats(53,35) Post WOD Banded...
by CFS | Feb 19, 2018 | News
Beth Warm-Up Coach’s choice WOD prep Pull-ups WOD Shooting star AMRAP 4: 27 Burpees 27 Ab-mat sit-ups 27 Chest to bar pull-ups rest 4 minutes AMRAP 4: 21 Burpees 21 Ab-mat sit-ups 21 pull-ups rest 4 minutes AMRAP 4: 15 Burpees 15 Ab-mat sit-ups 15 Strict...
by CFS | Feb 18, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Kettlebell Swings WOD Teams of 2 21-15-12-9 Kettlebell Swings Abmats *30m Shuttle Sprint After Each movement. (15m up and 15m Back) Athlete 1 does 21 swings. Then does 30m sprint Athlete 2 starts 21 swings when athlete 1 starts...
by CFS | Feb 18, 2018 | News
Warm-Up Coaches choice WOD prep Practice the Sumo deadlift high-pulls. WOD “ZEUS” U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne...
by CFS | Feb 17, 2018 | News
Warm-Up Coach’s choice WOD prep Build to your wod weight on Squat clean or bench press. WOD: Dealers Choice EMOM x 30 Minute 1- 2 heavy Squat cleans Minute 2- 10 ring or bar dips. Minute 3 100m jog. Or EMOM x 30 Minute 1- 2 Heavy Bench press Minute 2- 5 to 10...
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