by CFS | Aug 25, 2019 | News
Elizabeth Warm-Up: Coach’s choice WOD prep: Strength Every 2 Minutes For 8-10 Rounds Work up to a heavy 2-rep max front squat Begin @ 55% of Front Squat 1rm and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Heavy but Comfortable Max For...
by CFS | Aug 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Squeeze Play 5 Rounds for time: 10 Handstand Push-ups 20 Dumbbell snatches (50,35) 30 Ab-Mat Sit-ups 40 Double Unders Option 2: 5 Rounds 10 Handstand Push-ups from box 20 Dumbbell snatches(40,25) 30...
by CFS | Aug 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the pull-ups and thruster or the movements of the Post-WLC WOD. WOD: There are 2 options for today’s WOD. If you participated in the Whole Life Challenge complete the WLC Post-workout WOD. If you did not...
by CFS | Aug 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm the deadlift up to heaviest WOD weight. WOD: Dead Head AMRAP 5: Buy-In: 50 Wallballs (20,14) 12 Deadlifts Opt. 1 (185,135) Opt. 2 (135,95) Opt. 3 (95,65) 12 Box jump overs Opt. 1 & 2 (24,20) Opt. 3 (20,16) Rest 5...
by CFS | Aug 21, 2019 | News
Warm-Up: AMRAP 15 Burpee Giant Beach Volley Ball. The class will be broken into 2 teams. One team will serve the giant ball over the wall/net. The other team will have a maximum of 3 hits to get the ball back over to the other teams side. If the ball touches the...
by CFS | Aug 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 hang power snatch 1 Overhead squat or 1 hang power clean 1 front squat WOD: Cliff Hanger for time 3 Rounds: Teams of 2. One athlete works while the other rests. 24/16 Calorie bike 12 Hang power snatches (95,65) Then 24/16...
by CFS | Aug 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the kettle movements WOD: Kettle Corn for Time: 400-m run then 3 rounds 12 Double Kettlebell Deadlifts 9 Double Russian Kettlebell swings 6 Double Kettlebell Push press 800-m run then 3 rounds 12 Double Kettlebell Deadlifts...
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