by CFS | Jun 6, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Shoulder press. Build to a heavy 5 reps. Perform 5 sets on the 3 minutes with perfect form WOD: For time: 15 Pull-ups 200m run 15 Hand release push-ups 200m run 12 Pull-ups 200m run 12 Hand release push-ups 200m run 9 Pull-ups...
by CFS | Jun 4, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 1 Dumbell snatch 1 Dumbell Turkish get down 1 Dumbell Turkish get up *Work up to a heavy single on each side. WOD: Teams of 2. One athlete works while the other rests. Athlete A completes the row. Athlete B completes...
by CFS | Jun 3, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Back squat. Build to a heavy 5 reps. Perform 5 sets on the 3 minutes with perfect form WOD: AMRAP 9 5 Burpees 10 DB shoulder push press 20 double unders or 40 singles 10 DB front rack lunges Post WOD: Game or mobility,...
by CFS | Jun 1, 2019 | Kids & Teens WOD
Warm-Up Zombie Tag (https://www.playworks.org/r…/active-halloween-games-to-play/) WOD prep Russian Kettlebell swing WOD AMRAP 15 Teams of 2 you go I go 9 Russian Swings 9 Burpees 9 Box Jumps Post WOD GAME Kids...
by CFS | May 29, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the power clean WOD: Teams of 2. 1 person completes a full round while the other rests. AMRAP 15 12 calorie row 9 Hang power cleans 6 Burpees over the bar Post WOD:...
by CFS | May 22, 2019 | Kids & Teens WOD, News
CFS will offer two classes on Memorial Day, Monday, May 27th 8:00am CrossFit Adults (Childcare will be offered) 9:30am CrossFit Adults There will be no kids or teens classes on 5/27.
by CFS | May 20, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Build the power clean to WOD weight. WOD: Teams of 3 AMRAP 20 2 power cleans (135,95) 2 Push-ups 6 Squats 8 Burpees *Next athlete starts when the athlete in front finishes the squats *Scale the load of the power cleans to stay...
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