by CFS | Feb 17, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Lunge Walk Kipping Swings Squats Plank Hold WOD prep Pull Up Progression WOD For Time: AMRAP 15 5 pull-ups 7 Burpees 9 Thrusters (Barbell) Kids 8-10 4 rounds 5 pul-ups 7 Burpees 9 DB Thrusters Post WOD Game coaches...
by CFS | Feb 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Boomerang 600m row 50 Goblet squats(53,35) 40 ab-mat sit-ups 30 KB swings(53,35) 20 HSPU 10 Rope climbs(15ft) 20 HSPU 30 KB swings(Same) 40 ab-mat sit-ups 50 Waliking lunges 600m row Option 2: 600m row 50...
by CFS | Feb 15, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD House Party 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95,65) AMRAP 1: Toes to bar Rest 2:00 Option 2: 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (75,50) AMRAP 1: Toes to bar Rest 2:00...
by CFS | Feb 15, 2018 | Kids & Teens WOD
by CFS | Feb 14, 2018 | News
Jerry Warm-Up Coach’s choice WOD prep Prep the movements WOD “Jerry” For time: Run 1 mile Row 2K Run 1 mile *If Biking instead of running: 3/2.5 miles bike = 1 mile run Post WOD Foam roll for 10 minutes Endurance & Stamina WOD See above CFS...
by CFS | Feb 13, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Hand stand walks. WOD Teams of 2 AMRAP 15 5 Double KB deadlifts 7 burpees 9/6 calorie row *One athlete does a complete round while the other rests Post WOD Game coaches...
by CFS | Feb 13, 2018 | News
Happy Valentines Day! Warm-Up Coach’s choice WOD prep Build to a heavy double WOD Peaks and Valleys AMRAP 15: 15 Hang Power Cleans (135,95) 15 Burpees of the bar 15 Chest to Bar Pull-ups 60 Double Unders Option 2 AMRAP 15: 15 Hang Power Cleans (95,65) 15 Burpees...
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