by CFS | Jan 25, 2019 | Kids & Teens WOD
Warm-up: Coach’s choice WOD prep Prep the movements WOD Teams of 2. 1 person works while the other rests. Teams of 3 or 4 for 8 to 11 year olds. 50/35 Calorie row 50 Box Jump Overs 50 DB Snatches 50 Sit-ups 50 DB Snatches 50 Box Jump...
by CFS | Jan 25, 2019 | News
Day 24 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Option 1 Opens: Partners In Crime for Time: Teams of 2. 1 person works while the other rests, except for the runs. 800 m sand bag run together(50,35) 50 Box Jump Overs...
by CFS | Jan 25, 2019 | Events, News
Our Local KBK rep, Dan Feldman will be with us on Monday night from 4:30pm – 8:30pm to offer samples of meals and snack for everyone to try. KBK is a great plan when focusing on healthy eating. You can order individual meals or start a meal plan that is...
by CFS | Jan 24, 2019 | News
Day 24 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the power clean to wod weight. WOD Get it Done for time Teams of 2. 1 person works while the other rests. Option 1 Opens 100/70 Calorie bike 100 power cleans (155,105) 100 Burpees *Stagger the...
by CFS | Jan 23, 2019 | News
Spring is just around the corner?? Day 23 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD “Rowing SHAWN” HERO WOD The 5 K row has replaced the 5 mile run. For Time 5 K row After each 5 minute interval perform 50...
by CFS | Jan 23, 2019 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD: 30-20-10 Alternating Dumbbell snatches Box jumps *Scale load as needed. Post WOD: Game or mobility coaches choice.
by CFS | Jan 22, 2019 | News
Day 22 Nutrition Challenge! Warm-Up Coach’s choice WOD prep 2 position snatch Postion 1 below the knee(Pull slowly from the floor and pause for 1 for second below the knee. Weight will be in the heels. Position 2 above the knee(Looking for verticle shins, chest...
Recent Comments