by CFS | Oct 1, 2018 | News
Warm-Up Coach’s choice WOD prep Dumbbell snatch & toes to bar practice. WOD: This Little Piggy went to Market 30 Toes-to-bars 40 Alternating single-arm dumbbell snatches(50,35) 50 Box jump overs (24,20) 40 Alternatingssingle-arm dumbbell snatches(50,35) 30...
by CFS | Sep 30, 2018 | News
Warm-Up Coach’s choice WOD prep Pause front squat Work at 75% of your 1RM Front Squat for 4×2. Same weight across. Hold a one second pause at bottom of each rep. Shoot for a 5 to 10lb increase from last week, WOD: Merry GO Round 4 Rounds: 1 Minute Russian...
by CFS | Sep 29, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements and talk strategy. WOD: Farm Strong Teams of 4 or 5. One athlete works while the others rest. Athletes will rotate through a continuous 200m sand bag carry(50,35) While the other athletes complete the work at...
by CFS | Sep 28, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean, kettlebell swing and snatch. WOD: For Time 26 Power Cleans (95,65) 100 Double Unders (Break or Trip: 5 Burpees) 100 Kettlebell Swings (35,26) (Break: 100m run) 26 Power Snatch (95,65 ) Penalty for breaking or...
by CFS | Sep 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep back squat. Build to a moderate load in preperation for the WOD: Complete as much as possible in 14 minutes 15 Burpees Over the rower 40/30 Calorie Row 15 Burpees Over the rower 40/30 Calorie Row 15 Burpees Over the rower...
by CFS | Sep 26, 2018 | News
Warm-Up Coaches choice WOD prep Prep the movements WOD: Targaryen 400m run 30 push-ups 300m run 20 push-ups 200m run 10 push-ups Directly into… 10-20-30: Bike Ring Dips Women Complete (7,14,21 Calories on Bike). Option 2: 400m run 30 push-ups 300m run 20 push-ups 200m...
by CFS | Sep 25, 2018 | News
“Warm-Up Coaches choice WOD prep Prep the dead lift to wod weight. Practice rowing basics. WOD: Pied Piper Every minute on the minute for 21 minutes 1st minute – 12/9 calorie row 2nd minute – 15 Dead lifts (185,125) 3rd minute – 20...
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