by CFS | Jul 8, 2017 | News
Warm-up Coach’s choice WOD prep Build to your wod weight dead lift. WOD 2 rounds for time Run 800 meters 10 deadlifts(315,210) Run 800 meters 50 sit-ups Option 2: 2 rounds for time Run 800 meters 10 deadlifts(255,175) Run 800 meters 50 sit-ups *If suggested...
by CFS | Jul 7, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements. WOD Happy Hogan Teams of 2. One athlete works while the other rests. 100 Cal Bike 50 Hang Power Snatch (95,65) 10 Rope Climbs(15ft) 100 Cal Bike 50 Hang Clean & Jerks (115,75) 10 Rope Climbs(15ft) *The load...
by CFS | Jul 6, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD J.A.R.V.I.S 5 Rounds for time. 15/10 cal row 15 Burpee box jumps(24,20) 15 Wall Balls (20,14) Athletes Note: This is a great day to work on your unbroken wall balls. If you know you’ll do them...
by CFS | Jul 5, 2017 | News
Warm-up Coach’s choice WOD prep 2 minute double unders WOD Winter Soildier AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70’s,53’s) Toe to bar options: 1. Knees to 90 2. Supine toes to dumbbells. 3. AB-mats *Scale volume of toes...
by CFS | Jul 4, 2017 | News
Warm-up Coach’s choice WOD prep Bench press work up to a heavy single. Thruster work up to a heavy single. WOD EMOM 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters @70 to 75% of your heavy single thruster. *Thrusters should be unbroken. Post WOD Lax ball...
by CFS | Jul 3, 2017 | News
Happy 4th of July! Warm-up Coach’s choice WOD prep Prep the movements WOD Captain America (50 minute cap) Team of 2 divide the reps, row and run however you like. With a running clock Buy in 1776 meter row then AMRAP 10 Pull-ups 20 Barbell STOH(45,35) 30 Air...
by CFS | Jul 2, 2017 | News
Wear your best American colors on Tuesday to celebrate the 4th!! Warm-up Coach’s choice WOD prep Stone to shoulder. Work up to a heavy single. WOD “Hit me with your best shot” AMRAP 20 Teams of 2 10 Sand Bag Zercher Reverse Lunges (5/side)(50,35) 10...
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