by CFS | Jun 29, 2019 | News
Warm-Up: Coach’s choice WOD prep: Pose running drills Rowing technique practice WOD “Boat Race” (Compare from 5/24/18) 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds *Total time is your score. Post WOD: Foam roll calfs...
by CFS | Jun 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the STOH to heaviest WOD weight. WOD: “Three Dog Night” Teams of 3 AMRAP 30: 12/8 Calorie Bike 10 Wallballs (20,14)(10′) 5 STOH 1st 6 Rounds: (95,65) 2nd 6 Rounds: (115,75) 3rd 6 Rounds: (135,95) 4th 6...
by CFS | Jun 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements to WOD weight WOD: Green Acres AMRAP 20 3 Hang Power cleans (185,105) 6 Hand Release Push-ups 9 Russian Kettle-bell swings (70,53) 12 Goblet reverse Kettle-bell lunges (70,53) 15 Hollow rocks 200-m run...
by CFS | Jun 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Milk & Honey For Time: 50 – 40 – 30 – 20 – 10 Burpees over plate Ab-mat sit-ups *30-m plate push after each set of ab-mats (45,35) Post WOD: Psoas lax ball smash. CFS Brief: Click here to...
by CFS | Jun 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Front Squat Complex Build to a Heavy: 1-second pause at the bottom front squat + 1 front squat WOD: “Jackie Chan” 5 Rounds for time 200-m row 10 Thrusters (95,65) 6 Strict Pull-ups *Choose a load that allows you to...
by CFS | Jun 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Banded deadlifts. 12 minutes to build a heavy triple. WOD: Upsidedown Cake For time 800-m run Then 8-7-6 Deadlifts (225,150) Handstand pushups 400-m run then 6-5-4 Deadlifts (225,150) Handstand push-ups 200-m run then 4-3-2...
by CFS | Jun 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power Snatch. 10 minutes to build to a heavy double. WOD: Swan Song On the 4:00 x 5 Rounds: 20/14 Calorie Bike 50 Double unders 5 Power Snatches (135,95) *Rest with the remaining time in the 4 minutes. *Coaches notes: Stagger...
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