by CFS | Feb 21, 2018 | News
Warm-Up Coach’s choice WOD prep Power clean. Build to wod weight. WOD Down Pour(Courtesy of CFNE) 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders Option 2: 3 Rounds: 500 Meter Row 12 Power Cleans (135,95) 50 Single Unders Option 3: 3 Rounds:...
by CFS | Feb 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the over head squat WOD Nancy 5 rounds for time 400m run 15 Over head squats(95,65) Option 2: 5 rounds for time 400m run 15 Over head squats(75,50) Option 3: 4 rounds for time 400m run 15 goblet squats(53,35) Post WOD Banded...
by CFS | Feb 19, 2018 | News
Beth Warm-Up Coach’s choice WOD prep Pull-ups WOD Shooting star AMRAP 4: 27 Burpees 27 Ab-mat sit-ups 27 Chest to bar pull-ups rest 4 minutes AMRAP 4: 21 Burpees 21 Ab-mat sit-ups 21 pull-ups rest 4 minutes AMRAP 4: 15 Burpees 15 Ab-mat sit-ups 15 Strict...
by CFS | Feb 18, 2018 | News
Warm-Up Coaches choice WOD prep Practice the Sumo deadlift high-pulls. WOD “ZEUS” U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne...
by CFS | Feb 17, 2018 | News
Warm-Up Coach’s choice WOD prep Build to your wod weight on Squat clean or bench press. WOD: Dealers Choice EMOM x 30 Minute 1- 2 heavy Squat cleans Minute 2- 10 ring or bar dips. Minute 3 100m jog. Or EMOM x 30 Minute 1- 2 Heavy Bench press Minute 2- 5 to 10...
by CFS | Feb 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Boomerang 600m row 50 Goblet squats(53,35) 40 ab-mat sit-ups 30 KB swings(53,35) 20 HSPU 10 Rope climbs(15ft) 20 HSPU 30 KB swings(Same) 40 ab-mat sit-ups 50 Waliking lunges 600m row Option 2: 600m row 50...
by CFS | Feb 15, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD House Party 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95,65) AMRAP 1: Toes to bar Rest 2:00 Option 2: 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (75,50) AMRAP 1: Toes to bar Rest 2:00...
Recent Comments