by CFS | Feb 5, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Athletes Choose 1 From Each Section: Weightlifting: 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics: Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups...
by CFS | Feb 4, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang clean WOD 3 rounds. AMRAP 3 3 hang power cleans 6 push-ups 9 Air squats *3 minutes rest between round. Post WOD Game coaches choice
by CFS | Feb 4, 2018 | News
Fun time throwing down with the B-day crew! Warm-Up Coach’s choice WOD prep Prep the movements WOD Patriots Way AMRAP 40 Teams of 2. Complete the reps however you like. 1 person works while the other rests. 18 Clean-and-Jerks (135,95) 2 Rope Climbs 16 Burpees 24...
by CFS | Feb 3, 2018 | News
Happy Birthday Joe! Warm-Up Coach’s choice WOD prep Prep the movements WOD MO-Joe Buy in 50/35 row Then 5 rounds 10 Hand stand push-ups 10 Hang power cleans(115,75) 10 Back squats(115,75) 10 Russian kettle bell swings(70,53) 10 Toes to bar Then Cash out 50/35...
by CFS | Feb 3, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Plank Ups Squats Lateral Hops WOD prep Skill:Double Unders WOD 5 Rounds for time of: 15 Double Unders or 30 single unders 10 Push Ups 5 pull-ups or 5 ring rows Post WOD Game coaches...
by CFS | Feb 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Hog Tied AMRAP 25 5 pull-ups 10 push-ups 15 Squats 20/15 cal row 25 double unders Option 2: AMRAP 25 5 pull-ups 10 push-ups 15 Squats 20/15 cal row 50 single unders. Option 3 AMRAP 25 5 ring rows...
by CFS | Feb 1, 2018 | News
Sean Warm-Up Coach’s choice WOD prep Prep the barbell movements. WOD 3 Dog Night Minute 0 to 5 AMRAP 5 : 20 Wall Ball Shots, (20,14) 10 Deadlifts (185,135) Rest minute 5 to 10 Minute 10 to 17 AMRAP 7 : 30/20 Calories bike 10 Push Jerks, (155,105) Rest minute 17...
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