by CFS | Jun 4, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Cindy Full of Grace” 3 Rounds of “Cindy” 15 Clean & Jerks (135,95) rest 1 minute 2 Rounds of “Cindy” 10 Clean & Jerks (135,95) rest 1 minute 1 Round of “Cindy” 5 Clean & Jerks...
by CFS | Jun 3, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD 200 speed steps 50 wallballs (20, 14) 25 target burpees (8 in. above reach) 50 wall balls 200 speed steps Option 2: Scale the load of the wall ball as needed Post WOD...
by CFS | Jun 2, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) Each Round, add an additional 2 Burpee Broad Jumps Post WOD...
by CFS | Jun 2, 2017 | News
Warm-up Coach’s choice WOD prep Deadlifts build to wod weight. WOD 21-15-9 Deadlifts (225,155) Ring Dips 800 M Run after the 21’s 600 M Run after the 15’s 400 M Run after the 9’s Options for ring dips: 1. Scale volume 2. Banded ring dips 3. Bar...
by CFS | Jun 1, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep 400m run for time WOD 3 rounds for time 400m run 12 kettle bell swings 21 box jumps Post WOD Mobilize!
by CFS | Jun 1, 2017 | News
Warm-up Coach’s choice WOD prep Thruster Build to a Heavy 2 WOD 8 Minute Ladder 1 Thruster (115, 80) 2 Toe 2 Bar 2 Thruster 4 Toe 2 Bar 3 Thruster 6 Toe 2 Bar… Option 2: 8 Minute Ladder 1 Thruster (95, 65) 2 Toe 2 Bar 2 Thruster 4 Toe 2 Bar 3 Thruster 6...
by CFS | May 31, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Kettlebell Swings WOD 27-21-15-9 Kettlebell Swings Abmats 3 Line Shuttle Sprint After Each Round Post WOD Mobilize!
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