by CFS | Jan 23, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 7/10 cal row 5 medball squats 10 Russian swings(Increase weight round 2) 10 box step ups(round 2 5 box jumps) 5 Barbell or dumbbell push press WOD prep Prep the movements WOD (This will be done in 2 heats) 3 rounds 1 minute rest between rounds...
by CFS | Jan 21, 2018 | Kids & Teens WOD
Warm-Up 10 Super Slow Squats—> Cartwheel 30′ 10 Banded Good Mornings—> Spiderman Stretch 30′ 10 Sit Ups—> Broad Jump 30 ‘ 10 Push Ups—> Hurdle Over/ Hurdle Under WOD prep prep the movements WOD Partner WOD, Leap Frog Style AMRAP 9 7 pull-ups 7 Thrusters 7...
by CFS | Jan 19, 2018 | Kids & Teens WOD
Warm-Up At a Warm Up Pace: 5 Squats into 5 Forward Rolls 5 Push Ups into 10 walking lunges twists 5 V-ups into 5 Broad Jumps 10 Lateral hurdle Hops into 10 Spidermans turn outs WOD prep Knees to elbows WOD MS/HS AMRAP 7 10 Overhead walking lunges (up to 30lb DB,...
by CFS | Jan 19, 2018 | Kids & Teens WOD
Warm-Up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the...
by CFS | Jan 18, 2018 | Kids & Teens WOD
Warm-Up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into 4 groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the player...
by dperugi | Jan 17, 2018 | Kids & Teens WOD, News
To sign into class from your phone simply pull up the CFS website on your phone. Open the Hamburger Menu in the upper right corner (3 lines). Scroll down to Zen Member Login. Login with your email and password (I’d recommend saving this so you...
by CFS | Jan 16, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the Clean & Jerk to Wod weight. Skill: Practice rope climbs. WOD Teams of 2. 1 athlete works while the other rests. 30 Burpees over the bar 20 Clean & Jerks 70 calorie bike 10 Rope Climbs 70 calorie bike 20 Clean...
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