by CFS | Jan 20, 2018 | News
Mindful Breathing: Well-Being Practice 10 minutes a day By Michael StanwyckWell-Being Practices3 Comments Practice Mindful Breathing Each Day This Week Simple Instructions: Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the...
by CFS | Jan 19, 2018 | Kids & Teens WOD
Warm-Up At a Warm Up Pace: 5 Squats into 5 Forward Rolls 5 Push Ups into 10 walking lunges twists 5 V-ups into 5 Broad Jumps 10 Lateral hurdle Hops into 10 Spidermans turn outs WOD prep Knees to elbows WOD MS/HS AMRAP 7 10 Overhead walking lunges (up to 30lb DB,...
by CFS | Jan 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Team TUMILSON” Teams of 2. 1 person work while the other rests. 8 Rounds for time 400 meter Run 22 KB Burpee Deadlifts(53,35) Must let go of the KB to do the burpee *We will be using kettlebells...
by CFS | Jan 19, 2018 | Kids & Teens WOD
Warm-Up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the...
by CFS | Jan 18, 2018 | News
3 miles Warm-Up Coaches choice WOD prep Prep the movements for the WOD WOD Bounce With a running clock WLC pre test 3 mile Bike for time. Rest 5 minutes then AMRAP 15 (min 20 to 35) 400 m row 10 STOH (135,95) 5 Muscle ups Option 2: 3 rounds for time 400 m row 10...
by CFS | Jan 18, 2018 | Kids & Teens WOD
Warm-Up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into 4 groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the player...
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