by CFS | Apr 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power snatch balance 3 second pause at the bottom. 15 minutes to build to a tough double. On the 2:30 (6 sets) WOD Option 1 & 2 “Rowing Randy” 5 Rounds: 15 Power Snatches (75,55) 21/15 Calorie row *Athletes...
by CFS | Apr 15, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Marathon Monday Kids 8-11 For time Teams of 2. 1 person works while the other rests. Divide the runs and calories up however you like For time 26 – 20 m shuttle runs 26 Goblet squats 26...
by CFS | Apr 14, 2019 | News
Good luck Dana, Katya & Matt! CFS will have the following classes on Marathon Monday, 4/15/19 5:30am CrossFit Adults 6:30am CrossFit Adults 4:30pm CrossFit Kids ages 8-11 5:30pm CrossFit Kids ages 12+ 4:30pm CrossFit Adults 5:30pm CrossFit Adults Warm-Up:...
by CFS | Apr 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements of the WOD & the power clean/front squat. WOD: With a 30 minute clock “Humble Pie” Part 1 Eight 2-minute AMRAPs in 16 minutes From 0:00-2:00 20 meter Sprint 16 Burpees From...
by CFS | Apr 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements. WOD: G.O.T. (30 minute cap.) Option 1: 4 Rounds for Time 500 m row 1 Rope Climb (15 ft) 20 Dumbbell Snatches (50,35) (alternating) 15 Pull-Ups Option 2: 4 Rounds for time 500 m row 1 Rope Climb...
by CFS | Apr 12, 2019 | Kids & Teens WOD
Warm-Up: 5 to 11 year olds Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can...
by CFS | Apr 12, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: 2 rounds 400 m run 15 Push press (95,65) 12 toes to bar *Rest 5 minutes Then repeat the 2 rounds. Post WOD: Grab a foam roller and perform the agile...
Recent Comments