by CFS | Jun 28, 2018 | Kids & Teens WOD, News
July 4th will have an adjusted schedule. 8:00am Adult CrossFit (Childcare is offered at this time) 9:30am Adult CrossFit There will be no kids or teen classes on 7/4
by CFS | Jun 27, 2018 | Kids & Teens WOD
Warm-Up: Plank games with a twist: Facing your partner, listen for instructions on what tasks to complete in plank (Shake hands, wave, T-plank, etc). When the trainer says “cone” each partner tries to grab the low cone on the floor in between. Once one person has the...
by CFS | Jun 26, 2018 | Kids & Teens WOD
Warm-Up Run 400m then 1 round; 8 See Saw Squats 3 Forward Roll 8 Push Ups 10m walking lunges 8 Knees to Elbows 10 Broad Jumps 20 8 Superman to Hollow holds 10m Toy Soldiers WOD prep Kipping Swings WOD For Time: 25 Pull Ups 20 Wall Balls 15 Burpees 10 Pistols 5 m...
by CFS | Jun 25, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Teams of 2. One athlete works while the other rests. Athlete A rows athlete B rows. Athlete A bikes Athlete B bikes through the 15-9-6. Each athlete will carry the KB 100m then switch (1x each) 15-9-6 Cal row...
by CFS | Jun 22, 2018 | Kids & Teens WOD
Warm-Up: Game Coaches choice WOD prep: Prep the dead lift to wod weight. Skill: Rope climbs WOD: 4 Rounds For Time 8 KB Deadlifts 12 Burpees 2 Rope Climbs or 2 rope pulls 400 meter Run Post WOD: Game Coaches...
by CFS | Jun 22, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Hang power snatch WOD: Meet the Flinstones 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Hang Power Snatches, Post WOD: Barbell shoulder smash. 2 minutes per...
by CFS | Jun 21, 2018 | Kids & Teens WOD
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Teams of 2 or 3. 4 staion rotation 2 rounds. 2 minute at each station. One athlete works while the others rests. Max 10m sled push (switch every 10m) Max 10m KB farmers carry(switch every 10m) Max 10m...
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