by CFS | Dec 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prepTrap Bar Dead Lift10, 8, 6, 4, 2Add weight each set if capable.WODTeams of 2. Divide the work however you like.AMRAP 1610 Russian KB swings12 Burpees over the rower14 Calorie row Post WOD:Mobility
by CFS | Dec 23, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD“12 Days of Christmas”(1) Rope climb (12 sets) (2) Shoulder to over head (11 sets) (3) Pull-ups (10 sets) (4) Hang Power cleans (9 sets)(5) Calorie bike (8 sets)(6) Abmat sit-ups(7 sets)(7) Burpees (6 sets)(8...
by CFS | Dec 21, 2018 | Kids & Teens WOD
Warm-Up 30 second row20 double unders or single unders100 m shuttle run10 air squats5 box jump overs5 pull-ups or ring rows 10 ab-mat sit-ups.WOD prep2 DB dead lifts2 DB hang power cleans2 DB front squats2 DB push pressBuild to WOD weight.WODAMRAP 45 DB dead lifts 5...
by CFS | Dec 20, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepDumbbell snatch WODTeams of 2. One person works while the other rests. Athletes complete full rounds.AMRAP 108 alternating dumbbell snatchessprint 10 m up to box3 burpee box jump overs6 AB-mat sit-ups3 Ball slamssprint 10 m back...
by CFS | Dec 19, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepPrep the movements WOD5 roundsMinute 1 10 DB bench press Minute 2 10 1 arm KB rows (10 R side/ 10 L sideMinute 3 30 double undersMinute 4 30 second hollow holdMinute 5 30 seconds Battling ropes *For the Bench press, 1 arm rows and...
by CFS | Dec 17, 2018 | Kids & Teens WOD, News
The class schedule will be adjusted on the following dates. Monday, 12/24 Adult Classes5:30am6:30am9:30am12:00pmKids Classes11:00am (Ages 8-11)12:00pm (Ages 12+) Tuesday, 12/25 CLOSED Monday, 12/31Adult Classes5:30am6:30am9:30am12:00pm Kids Classes11:00am (Ages...
by CFS | Dec 17, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep1 dead lift 1 Hang power clean1 front squat.1,1,1,1,1,1*Add load if capable WODIn 2 heats12-9-6-3Russian kettlebell swings (53,35)Burpees*Athletes will count each other*Scale load as needed. Swings should be unbroken. Post WOD:Game...
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