by CFS | Feb 13, 2018 | Kids & Teens WOD, News
Our on-line apparel store will close tomorrow so that we can process all the orders that have been placed. If you’re planning to order anything please get it in. If you are having any issues with the ordering process please email Elizabeth at...
by CFS | Feb 12, 2018 | News
Deb Warm-Up Coach’s choice WOD prep Prep the movements. WOD Kelly 5 rounds for time of: Run 400 meters 30 box jumps (24,20) 30 wall-ball Scaling This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes....
by CFS | Feb 11, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Wall balls & Box jumps WOD 3 rounds for time of: 200 meters 20 Box jumps 20 Wall balls Kids 8-10 3 rounds for time of: 100 meters 10 Box jumps 10 Squats Post WOD Game...
by CFS | Feb 11, 2018 | News
Brian Warm-Up Coach’s choice WOD prep 20 minutes to build to a heavy 2 dead lift and a heavy 2 push press from the floor. WOD In 2 heats Short and Sweet AMRAP 5 3 deadlifts(275,185) 7 push presses(115,75) *This workout is moderately heavy and very fast. Pick...
by CFS | Feb 10, 2018 | News
Roll down your sleeves and come lift some stones! Warm-Up Coach’s choice WOD prep Warm your stone to shoulder up to wod weight. WOD Whistle while you work 200m Kb 1 arm suit case carry (70,53) 20 Stone to shoulder(AHAP) 20 Toes to bar 20 Push Ups hand release 20...
by CFS | Feb 9, 2018 | Kids & Teens WOD
Warm-Up Simon says. The penalty is 5 Burpees if you do somthing with out simon saying. WOD prep Rope Climbs WOD AMRAP 10 1 Rope Climb 8 Alternating Dumbell ground to over head 16 lateral jumps over a hurdle(over is 1 back is 2) Post WOD Game coaches...
by CFS | Feb 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD On Top of the World Teams of 2 AMRAP 24 15 Kettlebell Swings (53,35) 15 Box Jumps (24,20) 15/10 cal row Athlete 1 does Kettle bell swings. Athlete 2 does box jumps. Athlete 1 rows. Athlete 2 does...
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