by CFS | Aug 10, 2017 | Kids & Teens WOD, News
The Kids & Teens revised fall schedule will begin on September 1st. Mondays: 4:30pm Kids Ages 8-10 5:30pm Middle School & Teens Tuesdays: 4:30pm Kids Ages 5-7 Wednesdays: 4:30pm Kids Ages 8-10 5:30pm Middle School & Teens Thursday: 4:30pm Kids Ages...
by CFS | Aug 9, 2017 | News
Warm-up Coach’s choice WOD prep Bench Press 8,7,6,5,4 *Run an easy 100m between sets. WOD With a partner complete 5 rounds each of the following: 5 DB man makers (50,35) 100m sprint *1 partner completes a full round while the other rests. *Scale loads as needed....
by CFS | Aug 8, 2017 | News
The 5:30pm crew! Warm-up Coach’s choice WOD prep Strict Chest To Bar Pullups 10,10,10 WOD Double Dip 100 Double Unders Then 3 Rounds 20 Alternating KB Snatches (53, 35) 15 Toe 2 Bar Then 100 Double Unders Post WOD Roll Calves on kb for 4...
by CFS | Aug 7, 2017 | News
Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive.” ‘nough said. Back...
by CFS | Aug 6, 2017 | News
Ken, Malcomb, Sarah, Beth, Alex, John at the Spartan mud fest! Warm-up Coach’s choice WOD prep Handstand Pushup and rope climb practice. WOD Mainsite 7/31/17 4 rounds for time of: 500-meter row 15 handstand push-ups on parallettes. 1 rope climb “double-up”...
by CFS | Aug 5, 2017 | News
Warm-up Coach’s choice WOD prep Prep the Bear complex WOD 5 Rounds for time. Complete 7 Unbroken Sets of this sand bag complex: 1 Hang Power Clean(50,35) 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Rest as needed between rounds. Rounds must be unbroken....
by CFS | Aug 4, 2017 | News
Warm-up Coach’s choice WOD prep Warm-up the deadlift to wod weight. WOD Christopher 800m run 21 Body weight dead lifts 21 Burpees over the bar Rest 4 minutes 400m run 15 Body weight dead lifts 15 burpees over the bar rest 3 minutes 200m run 9 Body weight dead...
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