by CFS | Feb 21, 2019 | News
Warm-Up: 19 Calorie row Then 1 round: 10 Plate squat therapy 1 Hip circle box, 1 squat at each corner. 10 push-ups 10 ring rows 10 Dowel pass overs 10 Dowel hollow rocks 10 Dowel super mans 10 Lateral Hops over the dowel 10 spider man turnouts. 10 Banded good mornings...
by CFS | Feb 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Say What” 50 minute Cap Teams of 5 or 6 complete for time 6000 m bike 5000 m row 4000 m Sand bag run on the turf( 40 x 100 m runs) 500 Ab-mat sit-ups 4 people can work at the same time while...
by CFS | Feb 20, 2019 | Kids & Teens WOD
Warm-Up 3 Times through at a Warm Up Pace of: 1 Shuttle Run 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms WOD prep Dumbbell Snatch WOD 30 Alternating Dumbbell Snatch 10 Burpee Box Jump Overs 20 Alternating Dumbbell Snatch 10 Burpee Box Jump Overs 10 Alternating...
by CFS | Feb 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build to a 1 rep heavy back squat. WOD: Back Squat + Push-Up EMOM Think “heavy-ish” weights for this EMOM workout, no higher than 85% of your 1RM. Don’t try to set a new 1RM back squat PR during an EMOM workout. Use the...
by CFS | Feb 18, 2019 | News
Warm-Up: 2 minute row Then 1 round: 10 Plate squat therapy 2 Hip circle boxes, 1 squat at each corner. 10 push-ups 10 ring rows 10 Dowel pass overs 10 Dowel hollow rocks 10 Hollow rocks 10 Dowel super mans 10 Lateral Hops over the rower 10 Banded good mornings WOD...
by CFS | Feb 18, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Tabata Gone Strong Strict Pull-ups Stone to shoulder Dumbbell reverse lunges Axel bar strict press Max sprints *1 minute rest between tabatas. A tabata is 8 rounds of 20 seconds of work and 10...
by CFS | Feb 17, 2019 | News
Warm-Up: Coach’s choice WOD prep: 5 sets 1 Dumbbell snatch 1 Dumbbell Turkish get down 1 Dumbbell Turkish get up 1 Dumbbell thruster *Build to a heavy single on each side. WOD: O’ Captain! My Captain! Option 1 Opens competitive: On the 4:00 x 6...
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