by CFS | Dec 22, 2018 | News
Warm-Up 4 to 5 per team is ideal.AMRAP 85 air squatssprint 10 m to the box3 Burpee box jump overs or step overs5 ab-mat sit-upssprint 10 m back and high five your team mate! WOD prep:Prep the movements. WODDragon GlassTeams of 2. 1 person works while the other...
by CFS | Dec 21, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements. WODWinds of Winter4 Rounds for time400 m single arm dumbbell carry (53,35)20 Alternating dumbbell Snatches (50,35 lb)5 Strict Hand stand push-ups.4 DB Turkish Get-Ups (50,35) 2 on one side, 2 on the other.Option...
by CFS | Dec 20, 2018 | News
Warm-Up 30 second row20 double unders or single unders50m run 25m up, 25m back10 air squats5 box jump overs5 pull-ups or ring rows WOD prep2 dead lifts2 hang power cleans2 push pressBuild to wod weight WOD3 DragonsAMRAP 65 dead lifts (115,75)10 Hang Squat Cleans...
by CFS | Dec 19, 2018 | News
Warm-Up Coach’s choice WOD prep1 Snatch grip deadlift1 Hang power snatch*1 Overhead squat if capable.Build to wod weight heavier if capable.Practice rope climbs. *If not doing the overhead squat with the bar or load. Practice with a dowel after the dead lift and...
by CFS | Dec 18, 2018 | News
Dear CFS Community, Thank you very much for your generous donations. I was able to buy holiday presents for 4 children, age 3, 5, 9 & 12. The presents included clothing, dolls, soccer balls, toy trucks, art supplies, a bike and much more! I couldn’t have...
by CFS | Dec 18, 2018 | News
Missing summer already… Warm-Up Cardio: Light 500m row Movement Prep: 3 rounds10 air squats, 10 Double kettlebell Dead lifts 10 band pull-aparts ( Change angle in each round) Mobility: 45 seconds of couch stretch(hips) each side.45 seconds of lax ball...
by CFS | Dec 17, 2018 | News
Warm-Up Rowing warm-up WOD prepPrep the movements WODSword In The Darkness1000 m rowthen 10 rounds of3 Thrusters (95,65)5 Burpees over the barThen 800m run Option 2:1000m rowthen 10 rounds of3 Thrusters (75,50)5 Burpees over the barThen 800m run Option 3:500m rowthen...
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