by CFS | Dec 15, 2018 | News
John’s Birthday Warm-Up Coach’s choice WOD prepPrep the movements WODTJ for timeBuy in 1964 m on the rowthen6 Rounds for time9 Ring dips9 Wall balls (20,14)9 strict pull-ups9 Box jumps (20)9 Knees to elbow9 Burpeesthen54/36 Calories on the bike.Options for...
by CFS | Dec 14, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of:Sit UpsSquatsKipping SwingsPlank ups WOD prepDB or barbell ThrustersWOD5-10-15 Reps for time of:Barbell or DB ThustersPull UpsBurpeesBall slams Post WodMax Height Box Jump
by CFS | Dec 14, 2018 | News
Warm-Up: Coach’s choice WOD prep:Prep the movements WOD:Deck of CardsAlternate movements each card.1. Hand release Push-ups2. Plate Ground to overhead (45,35)3. Ab-mat sit-ups4. Calorie rowFace cards = 10 repsJokers = 100 m Sand bag carry (50,35)Suicide...
by CFS | Dec 14, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements WODDeck of CardsAlternate movements each card.Hand release push-upsPlate ground to overheadAb-mat sit-upsCalorie row*Face cards = 10 reps*Aces 11 repsJokers = 100m Team overhead Blue mat carry. Go through the...
by CFS | Dec 13, 2018 | News
Warm-Up Coach’s choice WOD prep3 Dead lifts3 Hang power cleans3 Push jerksBuild to heaviest wod weight.*Your push jerk will determine your WOD weight.*Scale loads as needed. You should be able to go unbroken on the push jerks with the heaviest load in the work...
by CFS | Dec 12, 2018 | News
Warm-Up Coach’s choice WOD prepBuild to a heavy Turkish get-up Thruster on each arm. WODDonkey KongAMRAP 108 Toes-to-Bar8 Dumbbell or KB Thrusters (35,25)12 Reverse Dumbbell or KB lunges (35,25) Option 2:8 Toes-to-Bar8 Dumbbell or KB Thrusters (30,20)12 Reverse...
by CFS | Dec 11, 2018 | News
Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive.” ‘nough said.Back squats will...
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