by CFS | Oct 15, 2018 | Kids & Teens WOD
Warm-Up Red Light, Green Light WOD prep Rope climb WOD AMRAP 10 3 Donkey Kicks 10 m Hop across plates 3 Monkey Slides (side shuffle on pull up bar) 1 rope climb Post WOD: Volcano Monster
by CFS | Oct 14, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Groiners Air Squats Frog Jumps Sit-ups Burpees Pre WOD Strength DB split squats -Take 12 minutes to find an 8 rep max. Power DB PUSH PRESS Perform 7 sets of 1 rep every 90 seconds. Assitance...
by CFS | Oct 14, 2018 | Kids & Teens WOD, News
Have you lost something at CFS and not taken the time to look in the lost & found bin to claim it? You have until Monday night, October 15th to see if we have any of your clothing items. There is a big bag just inside the garage door filled with...
by CFS | Oct 12, 2018 | Kids & Teens WOD
Warm-Up Over Under Around & Thru(Use yoga straps or pvc bars. WOD prep 5 to 11 Hand stand walk Around the Box: Start with your hands on the floor, toes on the box, and hips high (ideally directly over hands). Walk your hands around the box in a circle keeping body...
by CFS | Oct 12, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of Jump Rope Plank Hold Lunge Walk Jump Rope Light Dumbbell Thruster WOD prep Hang Power Clean x 5 Rep Max WOD: For Time Run 400 m 15 Goblet squats 25 Sit Ups Run 400 m 15 Goblet squats 25 Push Ups Run 400 m 15 Goblet squats 25 Pull Ups...
by CFS | Oct 10, 2018 | Kids & Teens WOD
Warm-Up QUICK FEET TIPS Go through each movement as fast as possible for 10 seconds each: Two Feet Side to Side, Two Feet Front to Back, Ali Shuffle, Quick Touches (“”Pitter Patter””), Single Leg Front/ Back, Single Leg Side/Side WOD...
by CFS | Oct 7, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep Super set Close grip Bench press Ring rows Rest 90 seconds between sets. Points Of Performance for bench press: Grip the bench...
Recent Comments