by CFS | Sep 13, 2017 | News
Who is this camp fire girl? Warm-up Coach’s choice WOD prep Prep the snatch to wod weight WOD Jimmy Darling Teams of 2 for time 400m Barbell carry (95,65) then 10 rounds for time 12/8 calorie row 10 Burpees over the bar 8 Hang power snatches(95,65) then 400m...
by CFS | Sep 12, 2017 | News
Warm-up Coach’s choice WOD prep Build to your front squat wod weight. Must be taken from the floor WOD Kit Walker 5 round for time 5 Front Squats (225,155) From the floor 5-4-3-2-1 Rope Climbs s (15 ft)Rope climb drops by 1 each round 400m run after each set of...
by CFS | Sep 11, 2017 | News
6:30am crew getting after it! Warm-up Coach’s choice WOD prep Choose a kettle bell load and perform 30 turkish get-ups for time. Choose a load that you can get a consistent 3 reps on each arm. The reps must be even on each arm. WOD Misty Day AMRAP 20 5...
by CFS | Sep 10, 2017 | News
Warm-up Coach’s choice WOD prep Warm-up the movements from lightest to heaviest. WOD Sixteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin...
by CFS | Sep 9, 2017 | News
Warm-up Coach’s choice WOD prep Back Squat WOD Fist of Fury 5 Rounds 1 Minute Max Back Squats(3/4,BW) Rest 1 Minute 1 Minute Max Wall balls (20, 14) Rest 1 Minute *Athletes should shoot for a weight in the back squat and wall ball that they can stay with...
by CFS | Sep 8, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Push-ups and dead lift WOD The Game of Death 21Deadlifts (225, 155) 21 Handstand Pushups 800 M Run 15 Deadlifts 15 Handstand Pushups 600 M Run 9 Deadlifts 9 Handstand Pushups 400 M Run *If you can complete 10 unbroken...
by CFS | Sep 7, 2017 | News
Team work! Warm-up Coach’s choice WOD prep Muscle Ups and muscle up transitions WOD Dunn Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was...
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