by CFS | Jun 14, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Push-ups WOD Hand Check 10-8-6-4-2-4-6-8-10 Handstand Push-ups Cal Bike (M) 20-16-12-8-4-8-12-16-20 (W)15-12-9-6-3-6-9-12-15 Options for Hand stand push-ups: 1. Scale volume 2. Box HSPU 3. Dumbbell strict press...
by CFS | Jun 13, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Shoulder to Overhead WOD 12 Minute Clock 50 Jump Ropes Then AMRAP 10 Medball Shoulder to Overhead 10 Abmats 10 Medball Squats 10 Abmats Post WOD...
by CFS | Jun 13, 2017 | News
Warm-up Coach’s choice WOD prep Deadlift Build to a heavy 4 WOD 21-15-9 Dead lifts (225, 155) Perform 50 Double Unders after each round. Option 2: 21-15-9 Dead lifts (205, 135) Perform 50 Double Unders after each round. Option 3: 15-12-9 Dead lifts (135, 95)...
by CFS | Jun 12, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Overhead Squats WOD 10-8-6-4-2-4-6-8-10 Overhead Squats Hand Release Pushups Post WOD Game!
by CFS | Jun 12, 2017 | News
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD Peanut (Happy 17th Birthday Hailey!) 5 Rounds 40s work: 20s rest 1. Burpees 2. DB Snatch (50,35) 3. Sit-ups 4. Bike 5. Pull-ups *Scale load as needed. Post WOD Lax ball upper hamstring seated on a box 2...
by CFS | Jun 12, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Deadlift WOD Run 800 M 21-15-9 Deadlifts Box Jumps Run 800 M Post WOD Mobilize!
by CFS | Jun 11, 2017 | News
Warm-up Coach’s choice WOD prep Ring Dips WOD 800 M Run 50 Wall balls(20,14) 40 Ring Dips 50 Wall balls(same) 800 M Run Option 2: 800 M Run 50 Wall balls(14,10) 40 Ring Dips with bands 50 Wall balls(same) 800 M Run Option 3: 800 M Run 25 Wall balls(10,5)...
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