by CFS | Apr 11, 2019 | News
The Spartan is coming! Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Option 1: One two Punch 2 rounds 400 m run 15 Push press (95,65) 12 toes to bar *Rest 5 minutes Then repeat the 2 rounds. Option 2: 2 rounds 400 m run 15 Push press (75,50) 12 toes...
by CFS | Apr 11, 2019 | Kids & Teens WOD
Warm-up Med Ball Warm Up WOD Prep: Sumo Deadlift High Pull WOD AMRAP 10 5 Push Ups 10 KB Sumo Deadlift High Pulls 15 Double Unders Post WOD: CHALLENGE 500 m sprint row
by CFS | Apr 11, 2019 | Kids & Teens WOD, News
CFS will have the following classes on 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
by CFS | Apr 10, 2019 | News
Spartan race is coming! Warm-Up: Rolling game WOD prep: Prep the movements WOD: Dilly Dally Teams of 2. One person works while the other rests. Rotate plate ground to overhead and box jumps every other round. For Time: 5,000/4,000 Meter Row *Every 3 Minutes...
by CFS | Apr 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Strength: Deadlift-Build to a tough triple in 10 minutes. Power: 1-arm dumbbell row-Build to a tough 6 on each arm in 10 minutes. WOD: Man or Mouse 3 rounds for time 10- Man makers Option 1:(50,35) Option 2:(35,20) Option 3:...
by CFS | Apr 8, 2019 | Kids & Teens WOD
Warm-Up: 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank 10 m zig zag side shuffle through the cones. WOD prep: Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning...
by CFS | Apr 8, 2019 | News
Warm-Up Coach’s choice WOD prep Rowing and double under technique. WOD The Ghost (Compare scores from 8/9/18) Option 1 & 2 6 rounds of: 1 minute of rowing for max calories 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as...
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