by CFS | Dec 26, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata: V Ups Squats Tuck Jumps PVC Press WOD prepPush Press WOD21-15-9 Push Press 30-20-10 Jumping Lunges Post WOD3x Max unbroken Double Unders or single unders
by CFS | Dec 26, 2018 | News
Joe Warm-Up Coach’s choice WOD prepPrep the movements WOD (33 total minutes)Ghost Ride6 rounds of 1 minute Calorie bike1 minute Burpees1 minute row3 minutes rest between rounds. *Try for as many reps as possible of each exercise, not just total score. Record...
by CFS | Dec 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prepTrap Bar Dead Lift10, 8, 6, 4, 2Add weight each set if capable.WODTeams of 2. Divide the work however you like.AMRAP 1610 Russian KB swings12 Burpees over the rower14 Calorie row Post WOD:Mobility
by CFS | Dec 25, 2018 | News
Justin Warm-Up 16 roundsTabata warm-up – 20 seconds on 10 seconds off.First 8 roundsMax Jumping jacksPlank shoulder taps5 pull-ups or ring rows5 Push-upsSecond 8 roundsMax Jump rope double or singlesMax Ab-mat Sit-upsSquats10 reps Barbell bench press WOD...
by CFS | Dec 24, 2018 | News
Rest Day
by CFS | Dec 23, 2018 | News
WOD set up:1. Take a 12 Days of Christmas clip board & cheat sheet.2. Gather your equipment for the WOD. Bars and rowers are already out. Please don’t move the rowers. If you need to move a bar for a different one please switch and put the bar back next to...
by CFS | Dec 23, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD“12 Days of Christmas”(1) Rope climb (12 sets) (2) Shoulder to over head (11 sets) (3) Pull-ups (10 sets) (4) Hang Power cleans (9 sets)(5) Calorie bike (8 sets)(6) Abmat sit-ups(7 sets)(7) Burpees (6 sets)(8...
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