by CFS | Dec 4, 2017 | News
Warm-up Coach’s choice WOD Prep: 2 minute max double unders. WOD: “Putty in my Hands” AMRAP 20: 30 KB swings (53,35) 30 Box Jumps (24,20) 30/21 Calorie row 30 Ab-mat-situps Option 2: AMRAP 20: 30 KB swings (35,26) 30 Box Jumps (24,20) 30/21 Calorie...
by CFS | Dec 3, 2017 | News
Ryan in action on the slopes! Congratulations to Ryan Van Epps , November Athlete of The Month! Let’s get to know Ryan a little better with some questions below. When and how did you get started with us? I got started in January of ‘14 after Stacy convinced me to take...
by CFS | Dec 3, 2017 | News
Warm-up Junk Yard dog WOD Prep: 20 minutes Skill complex from the floor. This complex is designed to work on strength, speed under the bar and hip and feet positioning. Build to wod weight, heavier if capable. You should be able to strict press your wod weight 5...
by CFS | Dec 2, 2017 | News
Warm-up Coach’s choice WOD Prep: Prep the stones and Kegs. WOD: “Stone or Keg Chief” AMRAP 3 of the following: 3 Stone or Keg to shoulder 6 Push ups 9 Air squats Rest 1 minute and repeat 5 rounds. Total reps is your score. 1 round equals 18 reps....
by CFS | Dec 1, 2017 | Kids & Teens WOD
Warm-Up 1 Minute each of: Plank Hold Sit Ups Push Ups Jump Rope Kettle Bell Swings (eye level) Tuck Jumps WOD prep Power cleans WOD Middle school High school 5 Rounds for time of: 5 Power Cleans 10 Toes to Bar or knees to 90 25 Double Unders or 50 singles Kids 8-10 5...
by CFS | Dec 1, 2017 | News
Scott Warm-up Coach’s choice WOD Prep: Skill hang power snatch. Build to wod weight. WOD: Crimes of Passion EMOM 30 Minute 1 – 40 double unders Minute 2- 1 Hang power snatch (115,75) Minute 3 -10 Hand stand push-ups *Add 1 snatch every minute ending at 10...
by CFS | Nov 30, 2017 | Kids & Teens WOD
Warm-up Tunnel Game WOD Prep: Prep the movements WOD: Treat me right Teams of 3 AMRAP 24 With a running clock Buy in 100/70 cal bike then with remaining time AMRAP 7 Slam balls(AHAP) 10/7 Calorie row 1 rope climb or 3 rope pulls Athlete 2 can start the slam balls when...
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