by CFS | Jan 13, 2019 | News
Day 13 Nutrition Challenge! Warm-Up Coach’s choice WOD prepPrep the Curtis P to WOD weight. WOD Compare from 9/26/17Wacky PacksAMRAP 415 Curtis P’s(95,65)Max burpees over the barbell Rest 4 minutes AMRAP 412 Curtis P’s (115,75)Max burpees over the barbell Rest 4...
by CFS | Jan 12, 2019 | News
Day 12 Nutrition Challenge!“I hope you see that a high-carb, low-fat diet is not the route to keeping your heart, or your bones, strong and healthy.” ― Robb Wolf, The Paleo Solution: The Original Human Diet Warm-Up: Coach’s choice WOD prep:Prep...
by CFS | Jan 11, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepPrep the movementsWOD Teams of 2,3 or 4. Switch out as needed.3 rounds of (29:30 total time)2 mins Burpee Box Jumps30 seconds rest2 mins of Battling ropes30 seconds rest 2 mins of slam balls30 seconds rest2 mins of tire flips30...
by CFS | Jan 11, 2019 | News
*Day 11 nutrition challenge! Warm-Up Coach’s choice WOD prepPrep the movementsWODFleeting thoughtsAMRAP 205 Pull-ups10 Single arm dumbbell thrusters (50,35) 5R/5L15 Ab-mat sit-ups20 double unders Option 2:AMRAP 205 Pull-ups10 Single arm Kettle bell...
by CFS | Jan 10, 2019 | News
Warm-Up Coach’s choice WOD prepBench Press 20 minutes to build to a 1 rep max. WOD7th HeavenAMRAP 77/5 Calorie row7 Toes to bar7 Ring dip Option 2:AMRAP 7 7/5 Calorie row 7 Toes to bar 7 Ring dips or bar dips Option 3:AMRAP 7 7/5 Calorie row 7 Knees to 907 Box...
by CFS | Jan 10, 2019 | Kids & Teens WOD
Warm-Up Farmers and Lumberjacks: WOD prep skillBalance While Walking: Have athletes practice walking along a line on the floor foot in front of foot without falling. If they are able to practice balancing on the line a few times without falling, lay out a long rope...
by CFS | Jan 9, 2019 | News
Warm-Up Bring Sally up goblet squats. WOD prepPrep the movementsBack squat and hollow rock WODSPB’sStrength: Parallel Back squat 5-5-5-5-5-5-5-5 Build to a heavy 5. 200 m jog and 15 hollow rocks after each set. Post WODCouch stretch 2 minutes each side. CFS...
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