by CFS | Jan 29, 2019 | News
Hailey Last Day of the Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Alive & Kicking For Time: Opens Competitive: 50-40-30-20-10: Ab-mat sit-ups Perform 10 box jumps after each round of ab-mats. 5 sets total. (30,24) Directly...
by CFS | Jan 29, 2019 | Kids & Teens WOD
Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 Front Squats 5 Dot Drills (Bottom, middle, top, middle, bottom = 1 rep) 5 Pull Ups 5 Box Jumps Post WOD Game Jump the swamp. Bar...
by CFS | Jan 28, 2019 | News
“Day 27 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Push Jerk Build to a Heavy Set of 3 out of the rack WOD Take your Medicine Option 1 (CF Opens Competitive): For Time: 1,000 Meter Row Directly into… 3 Rounds 21 Russian Kettlebell swings(70,53)...
by CFS | Jan 28, 2019 | News
Some of the topics in the Q & A will be: How do I set realistic goals? I’ve hit a plateau in my progress, what do I do now? What do I eat? When should I eat? How much protein do I really need? What about Macros? (Protein, Fat & Carbohydrates) How often...
by CFS | Jan 27, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the power clean. WOD 5 rounds for time 12 Wreck Bag Reverse Lunges 9 Dumbbell hang power cleans 6 burpees over the wreck bag Post WOD Game or mobility coaches...
by CFS | Jan 27, 2019 | News
Everyone’s welcome because nobody’s perfect & anything’s possible. Day 26 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD “Medicine Man” Option 1 (Competitive Opens) AMRAP 20: 50 Double unders 3...
by CFS | Jan 26, 2019 | News
Happy 17th Birthday Alex! Day 25 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD A.R.B Option 1 Opens: AMRAP 17 2 bar muscle ups 4 Hand stand push-ups 6 Dead lifts (275,180) 8 Wall balls(30,20)(10′) 10 m Hand stand walk...
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