by CFS | Dec 5, 2018 | Kids & Teens WOD, News
New CFS apparel is now available through a temporary on-line store that we have set up. This store will be available until Sunday, December 16th at midnight. (Extended through 12/18) Click here to log in to the on-line store for Apparel Click here to log in to the...
by CFS | Dec 4, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10 m Toy Soldiers 10 Jump Rope 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump 10 Supermans WOD prep Trap Bar Dead lifts 5 stations similar strengths. 5,5,5,5,5 Build to a heavy 5 WOD 2 Heats (Repeat...
by CFS | Dec 2, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Spider mans, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep 5,5,5,5,5 Super set Close grip Bench press Dumbbell Renegade rows (5 each arm) Rest 90 seconds between sets. Points Of...
by CFS | Dec 1, 2018 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post wod: Max...
by CFS | Nov 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back squat 8, 6, 4, 2 on the 3 minutes, climb in load if capable. Athlete 1 starts at 0 Athlete 2 starts at 90 WOD 3 Rounds: AMRAP 3 25/15 Calorie Bike 15 Kettlebell Swings Max Burpees with remaining time Rest 3...
by CFS | Nov 26, 2018 | Kids & Teens WOD
Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is...
by CFS | Nov 26, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 40 Single Unders 20 Banded Good Mornings 10 Sit Ups 10 Squats 5 Wall Ups 10m Inch Worm WOD prep Strength With a partner On the 90 seconds for 12 rounds Partner 1 goes round 1. Partner 2 goes round 2 1 dead lift 1 hang power clean 1 front squat 1 push...
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