MONDAY 9.25.17 TEAM SERIES EVENT #2


TEAM SERIES EVENT #2

Athletes please note that there will be no 4:30pm class held on Tuesday 9/26. Please attend the 8:30am or 6:30pm if you would like coaching. Thank You!

CFkids Tonight:
5:30-6:00 Lions
6:00-6:30 Cubs

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MONDAY 9.25.17 WOD

A GENERAL WARM-UP (0:00-15:00) 1) Tabata Jump Rope Srill Set Warm-up 1- Singles 2- Side to Side bunny hop 3- Alternating legs 4- In and out 5- High knee 6- Butt Kickers 7- Double Under 8- Double Under or Triple … Continue reading

SUNDAY 9.24.17 TEAM SERIES EVENT #3

TEAM SERIES EVENT #3

SUNDAY 9.24.17 WOD

A GENERAL WARM-UP (0:00-15:00) 1) 3 Minutes of Rowing, Bike, Running, or Jumping Rope 2) Shoulder prep 10 Arm circles Front (start small and build to 10 full ROM) 10 Arm Circles Back (start small and build to 10 full … Continue reading

SATURDAY 9.23.17 TEAM SERIES EVENT #1 & 4

TEAM SERIES EVENT #1 & 4

SATURDAY 9.23.17 WOD

A GENERAL WARM-UP (0:00-10:00) 1) 2 Rounds 1 minute Row 25 Foot Spiderman Walk 10 Push-ups 5 Kip Swings + 5 High Knee Raise 5 Strict Press + 5 Front Squats + 5 Thrusters (empty bar) *The warm-up is short … Continue reading