by CFS | Apr 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements. WOD: Alabama Slammer 2 rounds for time 1000 m row 75 double unders or 225 singles 50 Calorie bike or 400 m run you choose 25 Slam balls (AHAP) Post WOD: Agile 8 CFS Brief: Easter Sunday the Box...
by CFS | Apr 18, 2019 | News
Enjoy a day off!
by CFS | Apr 18, 2019 | Kids & Teens WOD
Warm-Up: 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank 10m zig zag side shuffle through the cones. WOD prep: Kettlebell dead lift WOD: AMRAP 10 5 Burpees over the ab-mat 5 DB push-press 5 Ab-mat sit-ups 5 Air Squats 5 Russian KB Swings Post WOD: Max Hang time on...
by CFS | Apr 17, 2019 | News
Warm-Up: 5 calorie row 5 Wallballs 5 Hand release push-ups 5 knees to 90 5 Barbell deadlifts 5 Barbell Push presses 5 Burpees 10 banded pull a parts 10 banded good mornings 2 Glute band boxes WOD prep: Prep the Dead lift to wod weight 50 to 60% of 1 rep max Prep...
by CFS | Apr 17, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: With a 20 minute clock Teams of 2. One athlete works while the other rests. 800 m Then then @ the 5 minute mark AMRAP 15 (minute 5 to 20) 3 Power cleans 6 Hand release push-ups 9 Air Squats *Athletes will...
by CFS | Apr 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power clean build to wod weight Muscle up practice WOD: Option 1 Opens: “Nasty Girls” 3 Rounds for time 50 Air Squats 7 Ring muscle-Ups 10 Hang Power Cleans (135,95) Option 2 Sport: 3 Rounds for time 50 Air Squats 7 Burpee Chest...
by CFS | Apr 15, 2019 | Kids & Teens WOD
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep Kettlebell Dead lift WOD AMRAP 5 Air Squats 6 Donkey Kicks 2 Pistols Each Side Post WOD: Game:Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor...
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