by CFS | Jul 10, 2019 | News
The Importance of Teamwork in Sports According to the famous coach of Chicago Bulls, Phil Jackson, the strength of the entire team lies in the hands of each member. At the same time, the ultimate strength of individual members is the team itself. This is true for any...
by CFS | Jul 9, 2019 | News
Warm-Up & WOD prep Prep the movements and warm up your weighted movements to WOD weight. WOD: “1 Bar THE SEVEN” CROSSFIT HERO WOD; AKA: “THE CIA SEVEN” 40-minute cap. Your score will be your time or total reps. This version of THE SEVEN we will be...
by CFS | Jul 9, 2019 | News
Another great reason to order Kettlebell Kitchen meals – a discount!! Order by Wednesday at midnight EST to kick start next week! Use Discount Code: VKX569
by CFS | Jul 8, 2019 | News
Warm-Up: Coach’s choice WOD prep: Max strict pull-ups WOD: Tabata Bikes & Ropes With a Running Clock in 16 minutes Tabata Battling Ropes Tabata Hand Release Push-Ups Tabata Sit-Ups Tabata Bike *A Tabata is 20 seconds of work and 10 seconds of rest....
by CFS | Jul 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1-second pause above knee hang power snatch. 15 minutes to build Build to a heavy double. WOD: Solara AMRAP 20 9 calorie Row 9 Hang power snatches (75,50) 15 calorie Row 15 Hang power snatches (75,50) 21 calorie Row 21...
by CFS | Jul 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Pose Running drills then Practice wall balls and burpees WOD: “Grease Lightning” AMRAP 15: Buy In: 800m run Then… 3 Wallballs, 3 Burpees 6 Wallballs, 6 Burpees 9 Wallballs, 9 Burpees … Up By 3’s Until...
by CFS | Jul 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the back squat to WOD weight. WOD: Saturday Night Fever Alternating on the 3 Minute to 27 minutes: First 3 Minutes – 10 Bodyweight back squats Second 3 Minutes- 400/350 meter row Third minute 30/20 calorie Bike On the...
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