by CFS | May 30, 2017 | News
Warm-up Coach’s choice WOD Hang Power Clean (work to a heavy 3) 3,3,3,3 Split Jerk (work to a heavy 3) 3,3,3,3 Power Clean (work to a heavy 3) 3,3,3,3 Post WOD Lax ball upper hamstring sitting on a box 2 minutes per...
by CFS | May 29, 2017 | News
Warm-up Coach’s choice WOD prep Rowing technique WOD Seven 2 minute rounds with 1 minute rest between rounds 2 minutes of work 10 ab-mat-situps With remaining time max cal row. rest 1 minute 2 minutes of work 15 ab-mat-situps With remaining time max cal row....
by CFS | May 28, 2017 | News
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as...
by CFS | May 27, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD One Piece At a Time 4 Rounds: 21/15 Calorie Bike 18 Wallballs (20,14) 15 Kettlebell Swings (53,35) 12 box jumps(24,20) Option 2: 4 Rounds: 21/15 Calorie Bike 18 Wallballs (14,10) 15 Kettlebell Swings (44,30)...
by CFS | May 26, 2017 | News
Warm-up Coach’s choice WOD prep Work up to a heavy stone to shoulder. WOD Rusty Cage AMRAP 20 15/10 Cal row 10 Burpees 5 Stone to shoulder @ AHAP Post WOD Lax ball scaps 2 min per...
by CFS | May 25, 2017 | News
Warm-up Coach’s choice WOD prep complex 1 hang power snatch 1 over head squat 1 Squat snatch from the floor *15 minutes to Build to wod weight heavier if capable. WOD Folsom 7 Squat snatch(135,95) 11 Ring muscle-ups 100 Double-unders 11 Ring muscle-ups 7 Squat...
by CFS | May 24, 2017 | News
Warm-up Coach’s choice WOD prep Prep the bike row and run WOD The Jericho Mile Teams of 2 1 partner works while the other rests on the bike and row. Divide how you like. The sand bag run must be done together handing off the sand bag as you see fit. The wod is...
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