by CFS | Sep 11, 2017 | News
6:30am crew getting after it! Warm-up Coach’s choice WOD prep Choose a kettle bell load and perform 30 turkish get-ups for time. Choose a load that you can get a consistent 3 reps on each arm. The reps must be even on each arm. WOD Misty Day AMRAP 20 5...
by CFS | Sep 10, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep double unders / speed steps WOD For Time 100 Speed Steps 800 M Run 60 abmats 40 wall balls 20 toe 2 bar Post WOD game!
by CFS | Sep 10, 2017 | News
Warm-up Coach’s choice WOD prep Warm-up the movements from lightest to heaviest. WOD Sixteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin...
by CFS | Sep 9, 2017 | News
Warm-up Coach’s choice WOD prep Back Squat WOD Fist of Fury 5 Rounds 1 Minute Max Back Squats(3/4,BW) Rest 1 Minute 1 Minute Max Wall balls (20, 14) Rest 1 Minute *Athletes should shoot for a weight in the back squat and wall ball that they can stay with...
by CFS | Sep 8, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead Squats WOD 5 Rounds 10 Pullups 10 Overhead Squats 100 M Sprint Rest 1 Minute After each Post WOD Mobilize!
by CFS | Sep 8, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Push-ups and dead lift WOD The Game of Death 21Deadlifts (225, 155) 21 Handstand Pushups 800 M Run 15 Deadlifts 15 Handstand Pushups 600 M Run 9 Deadlifts 9 Handstand Pushups 400 M Run *If you can complete 10 unbroken...
by CFS | Sep 7, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Deadlift Build to a heavy 5 WOD 3x Amrap 4 Rest 2 minutes between each 6 Deadlifts 8 Box Jumps 12 Walking Lunges Post WOD Game!
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