by CFS | Oct 21, 2017 | News
Core Strong Warm-up Coach’s choice WOD prep Reverse Tabata L Sit Hangs 8 rounds 10 seconds of work 20 seconds of rest. WOD Frog Legs 27-21-15-9 Calorie bike Toe 2 Bar Wall Balls (20,14) Option 2: 27-21-15-9 Calorie bike Knees to 90 Wall Balls (20,14)...
by CFS | Oct 20, 2017 | News
Warm-up Coach’s choice WOD prep Pose Running Drills WOD “Team Boat Race” Teams of 2 3 Rounds Each 500 Meter Row 400 Meter Run *Partner 1 completes both row and run then partner 2 goes. Post WOD Teams of 2 AMRAP 5 Handstand Holds 1 Partner Works at a...
by CFS | Oct 19, 2017 | News
Warm-up Coach’s choice WOD prep Overhead walking barbell lunge Build to a Heavy 10 M WOD 2 Rounds for time 20 Plate Ground to Overhead (45, 35) 30 Abmats 40 M Plate Push (10 M increments) Post WOD Quad Plate Smash for 2 minutes each side CFS Brief: Dates to...
by CFS | Oct 18, 2017 | News
Warm-up Coach’s choice WOD prep Rope Climbs WOD Pindy Rope AMRAP 20 1 Rope Climb 5 Pullups 10 Pushups 15 Air Squats Post WOD 5 Minutes of Handstand Practice CFS Brief: Dates to save: CFS Guys BroDown Friday, October 27th. Register on events page! CFS In-House...
by CFS | Oct 17, 2017 | News
Warm-up Coach’s choice WOD Prep 1 power clean from pockets 1 power clean from above the knee 1 power clean 2 inches from the floor * Work up to a heavy complex WOD On the Minute for 10 Minutes 2 Power Cleans 85 to 90% of complex Rest 2 Minutes On the Minute For...
by CFS | Oct 16, 2017 | News
Jana & Alex Warm-up Coach’s choice WOD prep Handstand Push Up Practice. Build to your most difficult single handstand push up. WOD AMRAP 13 Row 2K 30 Handstand Pushups Post WOD Lax ball under shoulder blades for 4 minutes CFS Brief: Dates to save: CFS Guys...
by CFS | Oct 15, 2017 | News
Warm-up Coach’s choice WOD prep Pause Back Squats 3,3,3,3,3 Pause for 3 seconds at the bottom of each rep WOD For Time 40 Kettle bell Swings (53, 35) 30 Goblet Squats (Same) 20 Burpee Box Jump Overs (24, 20) *Scale load of KB and box height as needed Post WOD...
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