by CFS | Nov 14, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Practice the movements WOD AMRAP 14 Minutes: Teams of 2 divide the reps how you like. 50 Calorie Row 40 Ab-mat sit-ups 30 Wall Ball Shots 20 Power Cleans 10 Pull-ups or ring rows Kids 8-10 5 rounds for time 5 hang power...
by CFS | Nov 12, 2017 | Kids & Teens WOD
Warm-Up 2 rounds at a Warm Up Pace of: 7 Push Ups into bear Crawl 30′ 7 Squat into 14 walking Lunges 7 Tuck Jumps into 7 broad Jumps 7 Sit Ups into 14 Toy Soldiers WOD prep 2 minute Max double unders Skill: Kettlebell swings WOD 4 rounds of 1 minute of bike for...
by CFS | Nov 11, 2017 | Events, Kids & Teens WOD, News
Saturday, 11/18 is our In-House Throwdown. The only class offered that day will be a 6:30am BootCamp class. All other classes including kids & teens classes will be cancelled. Come cheer on your favorite CFS athlete! Thanksgiving Day, 11/23 we will...
by CFS | Nov 10, 2017 | 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 40m sprint for time Skill: Knees to elbows WOD MS/HS AMRAP 7 10 Overhead walking...
by CFS | Nov 9, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 3 Cartwheels -> 10 m Line hop -> 10 m Lunge walk -> Zig zag Bear crawl WOD prep Kettle bell Sumo Deadlift High Pull WOD: AMRAP 7 7 Sumo Deadlift High Pulls 5 Burpees 3 Ring rows GAME Barnyard Upset This game is a variation on Sharks &...
by CFS | Nov 8, 2017 | Kids & Teens WOD
Warm-Up 30 Seconds each Push Ups Spiderman Stretch Squats Dumbbell Press Hanging Knee Raises Lateral Hops WOD prep Thrusters WOD: AMRAP in 3 Rounds :45 seconds work :15 seconds to rotate stations. Burpees Ab-mat sit-ups Thruster Barbell or dumbbells 1 minute of...
by CFS | Nov 5, 2017 | Kids & Teens WOD
Warm-Up Jog 400 M 15 Banded Good Mornings Lunge Walk 15m 10 Push Ups 5 Hand Stand Kick Ups Bear Crawl 15m WOD prep Push Press build to a perfect 3. WOD MS/HS 3 rounds of 6 push press (95,65) 12 burpees 36 double-unders *Scale loads as needed. Kids 8-10 3 rounds of 6...
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