by CFS | Mar 2, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: The Ghost (23-minutes) (Compare scores from 4/9/19) 6 rounds of: 1 minute of rowing for max calories 1 minute of burpees 1 minute of double-unders 1-minute rest *Try for as many reps as possible of...
by CFS | Mar 1, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Spring Loaded 3 (5) minute rounds. Rest 5 minutes between rounds. Round 1 30 Wallballs (20,14) 30 Single-arm dumbbell push jerks Option 1(50,35) Option 2 (40,25) Option 3 (30,20) Max Calorie Ski with...
by CFS | Feb 29, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD March Madness (Or perform a WOD you missed this week!) 5-10-15-20-15-10-5 Russian kettlebell swings(70,53) Burpees 5 m single kettlebell farmers carry(5 m up is 1/5 m back is 2. Switch arms every 5 m....
by CFS | Feb 28, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD “LeapFrog” Teams of 2. 1 person works while the other rests. Divide the reps as you like AMRAP 29: 29 Pull-ups 29 Box Leap-overs(20″) 29 Push-ups 29 Ab-mat Sit-ups 29 Air Squats Post WOD: Foam...
by CFS | Feb 27, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Barbell Complex 15 minutes to build to a Heavy Complex or heaviest WOD weight. 1 Power Clean 1 Front Squat 1 Push Jerk WOD Three Blind Mice AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell (135,95) Rest 3 Minutes...
by CFS | Feb 26, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the row WOD (Post WLC test 2k row)(Go for it!) With a running clock 2000m row @ minute 16 1000m row @ minute 24 500m row @ minute 28 250m row Post WOD: Foam roll CFS Brief: WLC Day 41. 2k retest this Thursday....
by CFS | Feb 25, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Build the deadlift to heaviest WOD weight. Practice dips. WOD Dead Ringer Three 5-Minute AMRAPs in 25 minutes Part A From 0:00-5:00: Buy-In: 35 Burpees over the barbell Then, AMRAP of: 12 Deadlifts (225,155) 8 Ring dips Rest...
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