by CFS | Nov 1, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Turkish get up Thruster. Build to a heavy triple. WOD Teams of 2. One athlete does a comple round while the other rests. AMRAP 15 3 Kettle bell goblet thruster 5 Push-ups 9 Box jumps Post WOD: Game -Coaches...
by CFS | Oct 31, 2018 | Kids & Teens WOD
Happy Halloween! Warm-Up Plank for 1 Minute Then 2 Rounds of 30 Seconds Each of: Push Ups Squats Tuck Jumps V Ups Dumbbell Press WOD prep Power Snatch In 10 Minutes establish a 3 Rep Max WOD 7 Bar Dips 10 m plate push 7 Burpees 10 m plate push Post WOD: Game –...
by CFS | Oct 29, 2018 | Kids & Teens WOD, News
Our In House Throwdown is this Saturday November 3rd. We will be running 1 adult class @ 6:30 am. *All adult and Kids/Teens for the rest of the morning will be cancelled. Thank you.
by CFS | Oct 28, 2018 | Kids & Teens WOD
Warm-Up “SQUAT POTATO! Played like musical chairs. When the music goes off who ever is left holding the ball is out and must do tabata planks which will be running on the clock WOD prep Sumo Dead lift 2,2,2,2,2 WOD 3 Rounds 16 One Leg Squats 16 Russian KB...
by CFS | Oct 26, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10 m Lunge Walk 10 Ab-mat Sit Ups 10 m Toy Soldiers 10 Single unders 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump Superman Hold WOD prep Complex 1 hang clean power clean 1 front squat WOD Teams of 2 AMRAP 15 3 hang power...
by CFS | Oct 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back squat 3,3,3,3,3,3 WOD 50/35 calorie row 25 ab-mat sit-ups 400 m KB farmers carry 25 ab-mat sit-ups 50/35 calorie row Post WOD: Game Cone...
by CFS | Oct 25, 2018 | Kids & Teens WOD
Warm-Up Follow the Leader: Each time the leader switches trainer calls a movement for athletes to complete 3 of. WOD prep Pass the Ball in Front Rack: Have athletes line up holding their elbows in front rack position. Athlete at front of line starts with a dodge ball...
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