by CFS | Jan 5, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Hanstand roll out 10 m crab walk 10 m Lunge walk 5 Burpees WOD prep SKILL – Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press. Try to keep toes off the ground! Increase the challenge by moving...
by CFS | Jan 4, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD California Dreaming AMRAP 20 500m Row 20 Wall Balls 10 Burpee pull-ups Option 2: AMRAP 20 500m Row 20 Wall Balls 10 burpee jumping pull-ups Post WOD Lax ball lower back with feet on wall. 2 minutes...
by CFS | Jan 3, 2018 | Kids & Teens WOD, News
We will run the morning classes only for Thursday, 1/4/18 due to the snow storm. 5:30am CrossFit Adults 6:30am CrossFit Adults 8:30am BootCamp 9:30am CrossFit Adults
by CFS | Jan 2, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of Sit Ups Push Ups Jumping Squats Toes to Bar Row 500m WOD prep Skill – Pullups WOD Team Helen Teams of 2. 1 athlete works while the other rests. 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups For the run – Athlete A runs...
by CFS | Dec 29, 2017 | Kids & Teens WOD
Warm-Up End of year: Kids choice! WOD prep “Perfect” movement Relay: Lets review all the movements we have practiced this year. Listen carefully when you get to the cone for which movement the trainer would like you to demonstrate. WOD GAMES End of the year: Game Day...
by CFS | Dec 29, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Left/Right punches gloves on. Alternating knees to gloves Alternating upper cuts gloves on. Alternating hooks gloves on. WOD Buy in 100 single unders Round 1- Rest 1 minute after each round 50 Left/Right punches 20 Abmat sit-ups...
by CFS | Dec 22, 2017 | Kids & Teens WOD
Warm-Up 5 Push Up 5 Forward Rolls 10 Lateral Hops 10 Walking lunges 5 Toes to Bar 10 Toy Soldier Walks 10m Broad Jumps 10 See Saw partner banded Squats *With a partner, stand facing one another each an end of a resistance band. With both partners keeping the arms...
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