by CFS | Feb 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Tabata Gone Strong 1. Strict Pull-ups unbroken. 2. Stone to shoulder (90,60) 3. Dumbbell reverse lunges(50,35) 4. Axle bar strict press(75,50) 5. Max calorie bike *1 minute rest between tabatas. *A tabata...
by CFS | Feb 15, 2019 | News
Dave & Heather Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Miss Idaho Teams of 2. 1 person works while the other rests. 140/100 calorie row. 120 Calories guy/girl team. Then 120 Russian KB swings (70,53) 100 Burpee box jump overs (24,20) 80...
by CFS | Feb 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Skill-Muscle up transitions, Jumping ring & bar muscle ups and muscle ups. WOD: Opens Competitive: 3 rounds for time of Opens 15.3. Instead of an an AMRAP 14 we have turned it into 3 rounds for time. 7 Muscle-Ups 50...
by CFS | Feb 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Cupid Draw Back your Bow AMRAP 14 14 Calorie Bow 14 STOH (115,75) 14 Toes to Bar 14 Red plate push-ups. Option 2: performance: AMRAP 14 14 Calorie Bow 14 STOH (95,65) 14 Toes to Bar 14 Red plate...
by CFS | Feb 12, 2019 | News
Warm-Up: 3 rounds 2 Min Bike, row or rope. 10 Dowel pass overs 10 Russian KB swings 10 V ups WOD prep: 10 reps of Dumbbell YTA’s (5,3) Then build to a heavy 3 rep thruster. WOD: Jackie 1000 m row 50 Thrusters (45,35) 30 Pull-ups Post WOD: Couch stretch CFS...
by CFS | Feb 11, 2019 | News
Warm-Up: 3 Rounds: 400 Meter Row 3 Candlestick Roll ups 8 Strict DB Press GHD Ext Hold (10 Secs) WOD prep: Matador Stretch (Inside Grip) Russian Shoulder Stretch WOD: Diane 21-15-9 Deadlifts (225,150) Hand stand push-ups Option 2 performance: 21-15-9 Deadlifts...
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