by CFS | May 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Deadlift 10 minutes to build to a heavy 3. WOD: “Dead Lift Cindy” AMRAP 20 5 Deadlifts @ BW 10 Push Ups 15 Air Squats For this workout, the deadlift should stay unbroken adjust load if needed. *For he push-ups...
by CFS | May 6, 2019 | News
Warm-Up: Coach’s choice WOD Prep: Prep the row WOD: “On-Line Qualifier WOD 2” Team style Teams of 2. 1 person works while the other rests. Divide the burpees and row up as you wish. 80 burpees over the rower 4K row 30-minute cap Post WOD:...
by CFS | May 6, 2019 | Kids & Teens WOD
Warm-Up: Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Front Squat Take 10 minutes to build to a tough single. Kids 8-11 build to a perfect 5 Then Seated DB strict press Take 10...
by CFS | May 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Fran’s Clean Toes” 21-15-9 Thrusters (95,65) Toes-to-bars Power Cleans (95,65) Chest-to-bar pull-ups Option 2: 21-15-9 Thrusters(75,50) Toes-to-bars Power Cleans (75,50) Pull-ups Option...
by CFS | May 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Band of Brothers AMRAP 25 Teams of 3 48 Cal bike 24 Box jumps(24,20) 24 Dumbell snatches(50,35) *Scale loads and as needed. Post WOD: Agile 8 CFS Brief: Day 7 Nutrition...
by CFS | May 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the push press to WOD weight WOD: “Take me to your leader” 800-m run Then 10 rounds of 5 Pull-ups 5 Push press (135,95) 10 Calorie Row 10 Burpees over the barbell. *If you have a vest wear it! *Push press load...
by CFS | May 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Achy Breaky Heart 1,000 Meter Row Directly Into… 30 Plate Ground to overhead (45,35) 300-m run 3 rope climbs 20 Plate Ground to overhead (45,35) 200-m run 2 rope climbs 10 Plate Ground to overhead...
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