by CFS | May 15, 2019 | News
Warm-Up: 10/7 Calorie row 10 Double unders or 20 single unders 10 Groiners 10 Frog jumps 10 Fire Hydrants (5R/5L) 10 Hand release push-ups one arm Sampson stretch (30 seconds each side) WOD prep: 10 1 arm KB deadlifts (5 each arm) 10 1 arm KB swings (5 each arm)...
by CFS | May 15, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 3,3,3 Power Clean. Build to a perfect 3. Rest 2 minutes between sets. WOD: 3 Rounds: 100m 10 Power Cleans 10 Push-ups then 2 Rounds: 20 Calorie Row 75 Double Unders Then 1 Round: 50/35 Calorie Bike Post WOD: Agile 8 ...
by CFS | May 14, 2019 | News
It’s all about the outfits ya know! Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known...
by CFS | May 13, 2019 | News
Warm-up Coach’s choice WOD prep 15 minutes to build to a heavy dumbbell Turkish get-up on each arm. WOD: Don’t Hold Your Breath (Compare from 7/18/17) 22-16-10 Burpees Alternating dumbbell snatches(50,35) Toes to bar Option 2: 22-16-10 Burpees Alternating dumbbell...
by CFS | May 13, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 5,3,3 Shoulder press. Build to a perfect perfect 3. Rest 2 minutes between sets. WOD: Three 3 minute rounds. Rest with remaining time in the 3 minutes. Athletes should get between 60 to 90 seconds of rest. Record your time for...
by CFS | May 12, 2019 | News
Ken is Spartan! Warm-Up: Coach’s choice WOD prep: 10 minutes to build to a heavy Curtis P. WOD: P.B. & J. AMRAP 20 200 Meter Run 20/14 Calorie Row 10 Curtis P’s (95,65) 1 Curtis P is 1 power clean, forward lunge right leg, forward lunge left leg Your...
by CFS | May 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Accumulate the following reps in any order or rep scheme: 100 Calorie bike 50 Strict pull-ups 50 GHD sit-ups or 100 Ab-mat sit-ups 50 Bench press @ BW 50 v-ups 50 overhead walking lunges (45,35) Post WOD:...
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