by CFS | Feb 17, 2020 | News
Warm-Up: Coach’s WOD prep: Practice row, bike and burpees 30 seconds for each. This will help determine your numbers for the WOD. WOD: “Fortified” (courage in pain or adversity) Alternating Minutes for 10 Rounds in 30 minutes Minute 1: 15/12 Calorie Row Minute 2: 15...
by CFS | Feb 16, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: OT2M for 6 sets. Build to WOD weight. 1 hang power snatch 1 overhead squat WOD El Presidente AMRAP 20 50 double unders 10 pullups 6 Hang power snatches(135,95) 4 Overhead squats(same) Option 2: AMRAP 20 50 double...
by CFS | Feb 15, 2020 | News
Teddy ballgame loves his Abmat sit-ups Warm-Up: Coach’s choice WOD prep: Prep the bench and Russian swings to WOD weight WOD: Brobra-Someone, typically a skater, surfer, or snowboarder dude whom you can count on. This person is laid back, mellow, chill,...
by CFS | Feb 14, 2020 | News
Alex Warm-Up: Coach’s choice Pre WOD prep: Prep the movements Prep the power cleans to WOD weight Max of 2 bars per team for the power clean. WOD: Battle Stations Teams of 3 (Partner with similar strengths if possible) 5 Station rotation 5-minute stations...
by CFS | Feb 13, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: 15 minutes to build to a heavy complex. 1 push press 1 push jerk WOD: Love Sick AMRAP 14 21/14 Calorie Row 14 STOH (115,75) 21/14 Calorie Bike 14 Red plate push-ups. Option 2: AMRAP 14 21/14 Calorie Row 14 STOH (95,65)...
by CFS | Feb 12, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Planes, Trains, and Automobiles AMRAP 20 10 Dumbbell alternating snatches(50,35) 10 Dumbbell box step-ups (50,35)(20″ box) 10 Burpee pull-ups Option 2: AMRAP 20 10 Dumbbell alternating...
by CFS | Feb 11, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Hang Squat Clean 15 minutes to build to a heavy single. 70 to 75% of your heavy single squat clean may help you determine your work out load. You should be thinking unbroken hang squat cleans through the set of...
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