by CFS | Nov 26, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Kettlebell Farmers Carry WOD (Last done on 6/20/17) Teams of 2 AMRAP 20 10 x 30 M Farmers carry 50 Double unders or 100 single unders 50 Abmat sit-ups 100 Goblet Lunges 50 Burpees Kids 8-10 Teams of 2 AMRAP 12 10 x 15...
by CFS | Nov 24, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep murph WOD Team Murph Teams of 4 Murph For time: 1600 run(200m x 4 each athlete) 100 Pull-ups or ring rows. 200 Push-ups feet or knees 300 Squats 1600 run(200m x 3 each athlete) *1 athlete works while the other rests. Complete...
by CFS | Nov 21, 2017 | Kids & Teens WOD
Warm-Up Jog 400 m 2 Rounds of 10 Reps each Sit Ups Back Extensions Squats Push Ups Lateral Hops WOD prep SKILL: Overhead Squats WOD: 3 rounds of AMRAP 3 7 Overhead Squats 14 Double Unders or 28 singles 15 m Plate Push Rest 3 minutes between rounds Post wod...
by CFS | Nov 21, 2017 | Events, Kids & Teens WOD, News
CFS has sponsored a holiday tree at The Corner Spot which is right across the street from CFS. We’re looking for a few creative people to help us decorate the tree any way we see fit! The tree will be set up with white lights and then it’s ours...
by CFS | Nov 19, 2017 | Kids & Teens WOD
Warm-Up Junk yard dog Warm up 15 Squats 14 Monkey Hangs 13 Push Ups WOD prep skill: Clean & Jerk WOD Grace 30 Clean and Jerks for time *Perform in heats. Athletes will judge each other Kids 8-10 3 rounds 5 power cleans 5 push-press 20 single jump ropes Post...
by CFS | Nov 17, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD Prep: Skill: Rope climbs WOD: 5 rounds for time of: 15 KB thrusters(53,35) 50 double-unders 3 rope climbs *Select a weight that allows you to finish all rounds of thrusters in no more than 2 sets. *If your double-unders are not...
by CFS | Nov 16, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 20 sec Squats 20 sec Knees to elbows 20 sec Burpees WOD prep SKILL Knees out: Athletes stand with outside edge of toes of one foot in contact with an upright post and the other to a PVC pipe. Push knees out toward posts throughout the squatting...
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