WOD Thursday 11/23/17 Happy Thanksgiving

WOD Thursday 11/23/17 Happy Thanksgiving

Classes at 8:00am and 9:30am. 1 minute of down dog up dog. 2 pull-ups or ring rows 1 minute of sampson stretch each side 6 squats  200m run WOD Prep: For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as...

WOD Kids & Teens 11/22/17

Warm-Up Jog 400 m 2 Rounds of 10 Reps each Sit Ups Back Extensions Squats Push Ups Lateral Hops WOD prep SKILL: Overhead Squats WOD: 3 rounds of AMRAP 3 7 Overhead Squats 14 Double Unders or 28 singles 15 m Plate Push Rest 3 minutes between rounds Post wod...
WOD Tuesday 11/21/17

WOD Tuesday 11/21/17

Dana 5 Rounds for time: 12 Front squats(75,50) 30 Double Unders 12 DB Strict press(35,25) Option 3: 5 Rounds for time: 12 Front squats(65,45) 60 single unders 12 DB Strict press(30,20) Post WOD Med ball thoracic roll out. CFS Brief: Save the dates: Thanksgiving Day,...

WOD Monday 11/20/17

Warm-Up Junk yard dog Warm up 15 Squats 14 Monkey Hangs 13 Push Ups WOD prep skill: Clean & Jerk WOD Grace 30 Clean and Jerks for time *Perform in heats.  Athletes will judge each other Kids 8-10 3 rounds 5 power cleans 5 push-press 20 single jump ropes Post WOD...

In-House Throwdown Leaderboard

Below is the leaderboard link to the In-House Throwdown today!  The competition starts at 8:30am and this leaderboard will be updated after every heat.  The final event’s scores will not be included until after the podium.   In-House Throwdown...