by CFS | Jul 3, 2017 | News
Happy 4th of July! Warm-up Coach’s choice WOD prep Prep the movements WOD Captain America (50 minute cap) Team of 2 divide the reps, row and run however you like. With a running clock Buy in 1776 meter row then AMRAP 10 Pull-ups 20 Barbell STOH(45,35) 30 Air...
by CFS | Jul 3, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Pullups WOD 25 Minute Clock 800 M Run 5 pullups 10 pushups 15 squats (kids do 15 minutes, 400 m run) Post WOD Mobilize!
by CFS | Jul 2, 2017 | News
Wear your best American colors on Tuesday to celebrate the 4th!! Warm-up Coach’s choice WOD prep Stone to shoulder. Work up to a heavy single. WOD “Hit me with your best shot” AMRAP 20 Teams of 2 10 Sand Bag Zercher Reverse Lunges (5/side)(50,35) 10...
by CFS | Jun 30, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Spit Fire 1-2-3-4-5-6-7-8-9-10 Handstand Pushups Toe 2 Bar Squat Cleans (95, 65) *Scale load as needed *Options for hand stand push-ups: 1. Box HSPU 2. 1 ab-mat 3. scale volume 4. Push-ups Options for toes...
by CFS | Jun 29, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Double Unders WOD 3 Rounds 30 Kettlebell swings 35 Double Unders 400 M Run Post WOD Mobilize!
by CFS | Jun 29, 2017 | News
Warm-up Coach’s choice WOD prep Triple Unders WOD 3 Rounds 30 Russian Kettlebell Swings (70, 53) 20 Triple Unders (40 Double Unders) 200 M 1 Arm KB Carry (Same) 1 Minute rest between rounds Post WOD Roll Calves on KB for 2 minutes...
by CFS | Jun 28, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Kettlebell swings WOD Run 200 M 30 KBS 15 Goblet lunges Run 200 M 20 KBS 10 Goblet Lunges Run 200 M 10 KBS 5 Goblet Lunges Post WOD...
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