by CFS | Aug 16, 2017 | News
Billy T. applying his fitness! Warm-up Coach’s choice WOD prep Max unbroken strict pull-ups as soon as you come off the rig go into max time hand stand hold or plank hold. WOD Running on Empty 4 rounds for time 30 double unders or 90 speed steps 30/21 Calorie...
by CFS | Aug 15, 2017 | News
This is a caption contest. Please post in comments what I may be thinking after coming up from the water.. Warm-up Coach’s choice WOD prep Work your way up to wod weight WOD For time: The Green Mile 1500m Row 15 Push Jerks (155,105) 1000m Row 10 Push Jerks...
by CFS | Aug 14, 2017 | News
Malcolm Warm-up Coach’s choice WOD prep Prep the power cleans to wod weight. Muscle up practice WOD Power Ball AMRAP 25 400 M Run 25 AB-mat sit-ups Then 1 round of 2 muscle -ups 4 Strict HSPU 8 power cleans(135,95) Option 2: AMRAP 25 400 M Run 25 AB-mat sit-ups...
by CFS | Aug 13, 2017 | News
Warm-up Coach’s choice WOD prep 5,5,5,5,5 DB Bulgarian split squats. Climb to a heavy set. WOD 3-6-9-12-15-18 KB Thrusters (35,26) Burpees Option 2: 3-6-9-12-15-18 KB Thrusters (26,18) Burpees Option 3: 2-4-6-8-10-12 KB Thrusters (18,13) Burpees Post WOD Couch...
by CFS | Aug 12, 2017 | News
Ken, Alex & John Warm-up Coach’s choice WOD prep Build to WOD Weight WOD Sea Bass Deadlifts 10-8-6-4-2 (315, 205) Box Jumps 20-16-12-8-4 (24,20) Push-ups 30-24-18-12-6 Option 2: Deadlifts 10-8-6-4-2 (225, 150) Box Jumps 20-16-12-8-4 (24,20) Push-ups...
by CFS | Aug 11, 2017 | News
Ken Warm-up Coach’s choice WOD prep Prep Barbell Movements WOD Day Tripper 2 Rounds 20 Front Rack Step Forward Lunges (135, 95) 400 M Run 25 Push Jerks (Same) 400 M Run 30 GHD Sit-ups (45 Abmat-sit-ups) 400 M Run *Athletes may perform GHD sit-ups if they do them...
by CFS | Aug 10, 2017 | News
Beth down and dirty at the Spartan! Warm-up Coach’s choice WOD prep Muscle ups WOD Nasty Girls 3 Rounds for time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135,95) Option 2 3 Rounds for time 50 Air Squats 7 Burpee chest to bar pull-ups. 10 Hang Power...
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