by CFS | Dec 2, 2018 | News
Warm-Up Coach’s choice WOD prep 7 sets of EMOM 2 Build to a heavy clean & Jerk WOD “CJC” Last done on Monday 8/27/18 7 Rounds for time: 5 Clean & Jerks (155,105) 1 Round of “Cindy” Cindy is 5 pull-ups, 10 push-ups, 15 squats Option 2: 7 Rounds for time:...
by CFS | Dec 1, 2018 | News
Chief Jay Strongbow Warm-Up Coach’s choice WOD prep Prep the movements WOD Chief Jay Strongbow AMRAP 15 5 Strict Hand stand Push-ups 10 Deadlifts (155,105) 15 Medball Cleans(20,14) Option 2: AMRAP 15 5 Box Hand stand Push-ups 10 Deadlifts (135,95) 15...
by CFS | Dec 1, 2018 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post wod: Max...
by CFS | Nov 30, 2018 | News
Warm-Up Coach’s choice WOD prep Kettle bell farmers carry (Time under tension) There’s still one exercise that most people don’t do, yet it works almost every muscle group in the body and provides a ton of benefits – the loaded carry. Add it to your...
by CFS | Nov 29, 2018 | News
Hulk Hogan (Thunder Lips) Warm-Up Coach’s choice WOD prep Snatch power balance . Build to a heavy double out of the rack. WOD Thunder Lips EMOM 20 Minute 1 100m run Minute 2 2 rope climbs Minute 3 15 Push-ups Minute 4 8 Hang power snatches(115,75) *If Not...
by CFS | Nov 28, 2018 | News
MJ & JD Warm-Up: Coach’s choice WOD prep: Max strict pull-ups. 1 attempt WOD: The Road Warriors Teams of 2(30 minute cap) 2 Rounds: 10 Forward rolls 200 Single unders 100 Ab-mat sit-ups 50 Burpees 100 Ab-mat sit-ups 200 Single unders 100/70 Calorie row...
by CFS | Nov 27, 2018 | News
Ryan & Chris Warm-Up Coach’s choice WOD prep “Macho Man” Build to a Heavy Complex 3 Power Cleans 3 Front Squats 3 Push Jerks WOD “Randy Savage” AMRAP 12 3 Rounds of “Macho Man” (135,95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks...
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