by CFS | Feb 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Tabata Gone Strong 1. Strict Pull-ups unbroken. 2. Stone to shoulder (90,60) 3. Dumbbell reverse lunges(50,35) 4. Axle bar strict press(75,50) 5. Max calorie bike *1 minute rest between tabatas. *A tabata...
by CFS | Feb 15, 2019 | News
Dave & Heather Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Miss Idaho Teams of 2. 1 person works while the other rests. 140/100 calorie row. 120 Calories guy/girl team. Then 120 Russian KB swings (70,53) 100 Burpee box jump overs (24,20) 80...
by CFS | Feb 14, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Skill-Muscle up transitions, Jumping ring & bar muscle ups and muscle ups. WOD: Opens Competitive: Opens 15.3. AMRAP 14 7 Muscle-Ups 50 Wall Balls (20,14) 100 Double-Unders *If you are not jumping do...
by CFS | Feb 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Skill-Muscle up transitions, Jumping ring & bar muscle ups and muscle ups. WOD: Opens Competitive: 3 rounds for time of Opens 15.3. Instead of an an AMRAP 14 we have turned it into 3 rounds for time. 7 Muscle-Ups 50...
by CFS | Feb 14, 2019 | Kids & Teens WOD
Warm-Up: AMRAP 10 Bean bag and Bike Game WOD prep: Prep the movements. WOD: Cupid Draw Back your Bow Teams of 2 divide the reps in 1/2. One person works while the other rest. AMRAP 14 14 Calorie Bow 14 DB STOH (115,75) 14 Abmat sit-ups 14 Plate/ab-mat push-ups....
by CFS | Feb 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Cupid Draw Back your Bow AMRAP 14 14 Calorie Bow 14 STOH (115,75) 14 Toes to Bar 14 Red plate push-ups. Option 2: performance: AMRAP 14 14 Calorie Bow 14 STOH (95,65) 14 Toes to Bar 14 Red plate...
by CFS | Feb 13, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Pull-ups Strength: Dumbbell seated strict press. Build to a heavy 5 WOD 2 rounds for time: 50 Double unders or 100 single unders 40 Ab-mat sit-ups 30 Double unders or 60 single unders 20 DB Snatches 10 Hand release...
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