by CFS | Nov 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Back Squat. 5 sets. Try to add weight each set. Build to a heavy double 10,8,6,4,2,2,2 Rest 2-3 minutes between sets. WOD: “Ski Sprint” 12-minute max calories. Teams of 3 Partner 1 does 30-sec max calories. Partner 2...
by CFS | Nov 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Press complex (Out of the rack) 1 push press 1 push jerk 1 split Jerk *20 minutes to build to a heavy complex. WOD: Purple Rain AMRAP 10 2 Burpees 2 Wallballs (20,14) 4 Burpees 4 Wallballs (20,14) *Continue to add 2 reps for the...
by CFS | Nov 17, 2019 | News
Haley Warm-Up Coach’s choice WOD prep Prep the deadlift to WOD weight. WOD Christine (compare from 6/10/19) 3 rounds for time 500 m row 12 Bodyweight deadlifts 21 box jumps (20″) Men & Women Option 2 performance: 3 rounds for time 500 m row 12 75% Bodyweight...
by CFS | Nov 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the farmers carry and bench press WOD: Choose a WOD you missed this week. or 10 supersets of : 10m Farmers Carry. Bench Press 3,3,3,3,3,3,3,3,3,3 *Build-in load with each set. *Rest as needed between sets. Post WOD: Agile 8...
by CFS | Nov 15, 2019 | News
Becka Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: 30 Days of Night Teams of 4 or 5 AMRAP 30 Max calorie bike/Max rounds of Cindy. 2 athletes will work while the others rest. 1 athlete will complete a round of Cindy while the others are biking for...
by CFS | Nov 14, 2019 | News
Eddie Warm-Up: Coach’s choice WOD prep: 15 minutes to Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds in the bottom) 1 Back Squat WOD: Orange Crush 600m run then 30-20-10 Kettlebell swings Option 1 (53,35) Option 2 (35,26) Option 3 (26,18) Sandbag back...
by CFS | Nov 13, 2019 | News
The rope-a-dope is a boxing fighting style commonly associated with Muhammad Ali in his 1974 Rumble in the Jungle match against George Foreman. Warm-Up: Coach’s choice WOD prep: Rope climb practice WOD: Rope-a-dope 50-40-30-20-10 Calorie row Ab-mat sit-ups...
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