by CFS | Jan 29, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the row WOD: Teams of 2 or 3 10k row for time. *Every 2000m the team will move their rower up 5m. The workout is complete when your team finishes the 10k and moves their rower across the finish line. We are going by the...
by CFS | Jan 28, 2020 | News
Haley Warm-Up: Coach’s choice Pre WOD prep: 30 minutes to build to a heavy 3 rep back squat. 3,3,3,3,3,3 Example of warming up your 5 rep max: WARM UPSETS: 45#x3, 115#x3, 165#x3, 195#x2, 225#x1 WORKING SETS: 235#x3, 245#x3, 255#x3, 265#x3, 275#x3 What is the...
by CFS | Jan 27, 2020 | News
CFS Representing! Teamwork! Warm-Up: Coach’s choice Pre WOD prep: Prep the Russian swing and handstand push-ups WOD: Topsy Turvy Option 1: Teams of 2. Athletes complete full rounds before switching. AMRAP 30 5 Strict Handstand push-ups 10/7 calorie ski 15...
by CFS | Jan 26, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Bubs 3 Rounds for time (20-minute cap) 24/17 calorie row 21 Wall Ball Shots (20,14) 15 Hang Power cleans (115,80) 8 Burpees Over the rower Option 2: 3 Rounds for time 24/17 calorie row 21 Wall Ball Shots...
by CFS | Jan 25, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep & Practice the lifts WOD: Bro Session (Compare from 12/23/19) or perform a WOD you missed this week! Bench press 10 x 3 reps Dumbbell 1 arm row 10 x 5 reps each arm Barbell curls 10 x 7 reps *100m ski, row or run after...
by CFS | Jan 24, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the dumbbell snatch to WOD weight. Practice toes to bar reverse lunges and jumping jacks. WOD: Jumpin Jack Flash Teams of 2. 1 athlete will work while the other rests. Athletes complete full rounds before switching....
by CFS | Jan 23, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Turf War AMRAP 20 400m turf run 2 rounds of The Chief (135,95) 1 rope climbs 400m run 4 rounds of The Chief(same) 2 rope climbs 400m run 6 rounds of The Chief (same) 3 rope climbs 400m run 8 rounds...
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