by CFS | Aug 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the pull-ups and thruster or the movements of the Post-WLC WOD. WOD: There are 2 options for today’s WOD. If you participated in the Whole Life Challenge complete the WLC Post-workout WOD. If you did not...
by CFS | Aug 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm the deadlift up to heaviest WOD weight. WOD: Dead Head AMRAP 5: Buy-In: 50 Wallballs (20,14) 12 Deadlifts Opt. 1 (185,135) Opt. 2 (135,95) Opt. 3 (95,65) 12 Box jump overs Opt. 1 & 2 (24,20) Opt. 3 (20,16) Rest 5...
by CFS | Aug 21, 2019 | News
Warm-Up: AMRAP 15 Burpee Giant Beach Volley Ball. The class will be broken into 2 teams. One team will serve the giant ball over the wall/net. The other team will have a maximum of 3 hits to get the ball back over to the other teams side. If the ball touches the...
by CFS | Aug 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 hang power snatch 1 Overhead squat or 1 hang power clean 1 front squat WOD: Cliff Hanger for time 3 Rounds: Teams of 2. One athlete works while the other rests. 24/16 Calorie bike 12 Hang power snatches (95,65) Then 24/16...
by CFS | Aug 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the kettle movements WOD: Kettle Corn for Time: 400-m run then 3 rounds 12 Double Kettlebell Deadlifts 9 Double Russian Kettlebell swings 6 Double Kettlebell Push press 800-m run then 3 rounds 12 Double Kettlebell Deadlifts...
by CFS | Aug 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Main Site Monday Option 1 3 rounds for time of: 1,000-meter row 5 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. Pull up Options: 1. Ring rows 2....
by CFS | Aug 17, 2019 | News
Warm-Up: Coach’s choice WOD prep: WOD: Fat Albert 3 Rounds for time: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell or Kettlebell Walk (50,35) (25m up and back 3 times) 25 AbMat Sit-ups 15 Front Squats (115,75) Option 2: 3 Rounds: 25 AbMat Sit-ups 150 Meter...
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