by CFS | Jan 21, 2019 | News
“I tell the kids, somebody’s gotta win, somebody’s gotta lose. Just don’t fight about it. Just try to get better.” Day 21 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Skill: pull-ups, double unders. Climb to WOD weight. When choosing a load...
by CFS | Jan 21, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD MLK Jr. Tribute/Memorial WOD Teams of 2 Divide the reps however you like. 3 Rounds for time 19 KB Goblet squats 29 KB swings 39 calorie row 19 Burpees over the rower 68 Ab-mat sit-ups Time Cap: 34 minutes *This...
by CFS | Jan 20, 2019 | News
Day 20 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD MLK Jr. Tribute/Memorial WOD 2 Rounds for time 19 KB Goblet squats(53,35) 29 KB swings(53,35) 39 calorie row 19 Burpees over the rower 68 Ab-mat sit-ups Time Cap: 34 minutes *This...
by CFS | Jan 19, 2019 | News
Day 19 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the bench press and stone to shoulder. WOD Follow the Yellow Brick Road EMOM for 30 Minutes (Partner with similar strengths if possible) Minute 1 – 30 secs max reps bench press @ BW. ...
by CFS | Jan 18, 2019 | Kids & Teens WOD
Warm-Up Over – Under – Around and Through: Have athletes use a band in groups of three. They will practice working together to have one of them go over the band while the other two hold the band down low, then under while they hold it high and then through while they...
by CFS | Jan 18, 2019 | News
Day 18 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Option 1 Opens: “Book Warm” AMRAP 10 50 Box Jumps (24,20) 40 Dumbbell snatches (50,35) 30 Toes-to-Bars 20 Strict press (115,75) Rest 5 minutes AMRAP 10 20 Strict...
by CFS | Jan 17, 2019 | News
Day 17 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Glass Option 1 (Opens) With a Running Clock in 20 minutes Part A 5 rounds for time 10 Push-ups 10 Dead lifts(225.150) 10 Wall Ball Shots (20,14) 3 Rope climbs(15 ft) Part B Max...
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