by CFS | Nov 11, 2017 | News
Warm-up Coach’s choice WOD Prep Team KB farmers carry relay.(70,53) Teams of 2 or 3 complete 600m. Switch every 50m. 25m up/25m back. STRENGTH: Super sets (a superset is when you do two exercises back to back with little to no rest between them.) WOD DB...
by CFS | Nov 10, 2017 | News
Warm-up Coach’s choice WOD Prep Pull-ups WOD Ghidorah Teams of 3 100 pullups or ring rows 120 Plate burpees 800m run as a team 120 Plate burpees 100 pullups or ring rows *One person works at a time on burpees and pullups *Partition as needed. *Wear a vest if...
by CFS | Nov 10, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Veterans Day Hero Wod Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the...
by CFS | Nov 9, 2017 | News
Warm-Up 2 rounds 20 double unders oor 40 singles 3 hand stand Kick ups 15m KB farmers carry 10 ring rows 10 air squats 1 rope climb WOD prep Hang squat clean WOD AMRAP 12 30 mountain climbers 15 box jumps (24,20) 5 hang squat clean(95,65) Post WOD...
by CFS | Nov 8, 2017 | News
Happy Birthday Elizabeth Warm-up Coach’s choice WOD Prep 1,1,1,1,1 power clean. work up to a heavy single. WOD 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 200 meters Max power cleans(135,95) From 2:00-3:00 Burpees From 3:00-4:00, Ab-mat...
by CFS | Nov 7, 2017 | News
Warm-up Coach’s choice WOD Prep Strength: Banded KB Back squat 3-3-3-3-3 WOD: Tripping over AMRAP 8 8 TTB 16 air squats 32 double unders Option 2: 8 Knees to 90 or toes to rig. 16 air squats 32 double unders Post WOD Lax ball glutes. 2 minutes per side....
by CFS | Nov 7, 2017 | News
Does your son play baseball? If the answer is yes, he’s going to need a new bat during next year’s season. Little League has adopted a new bat standard that will take effect January 1, 2018. Frozen Ropes is hosting a Bat Demo on Wednesday, 11/8...
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