CF Warm up 1

3 Rounds of: 

5 Push Ups
5 Pull Ups
1 Bear Crawl
1 Wall Walk

CF Skill

Press - POP

  • Strong base = Tight Legs, glutes and Chest
  • Full Grip, w/ bar over wrist, no bent wrist
  • Bar Path - Move Face out of Way, do Not go around chin
  • Start elbows slightly In, finish with external rotation of elbows to press weight OH

CF Strength 1 - Shoulder Press 5x5

Shoulder Press 5x5+ (15 Minute Clock)

One weight for all 5 Sets (75% of 1Rm) or (ad 5 -10lbs from last)

  • 5th set is max reps, NO MORE than 15

Scaled w/ No 1 RM

5x5 add 5 lbs from last 5x5

CF WOD 1: - 07/19/2018 - Assault

Max Distance:

12 Min - Assault Bike

2 Ways to Approach

  1. If attended 3 Classes this week 70% effort "recovery"
  2. If attended 2 or less, 85-90% effort

CF Coaches Notes

Day: Low Intensity Day, help recovery from the week.

Assault Bike: 70% Effort - Maintain even pace for 12 Minutes.

Kids Fit Warm Up

3 Rounds
Handstand hold/attempt => handstand walk or bear crawl => forward roll => 2 cartwheels
20 jumping jacks => 5 Broad Jumps
5 burpees => 5 push-ups => 10 mountain climbers
6 monkey hangs => 30-second hang
100-meter run

THEN

Down Dog => Straddle => Reach up

Kids Fit Skill

Wall Ball Skills

Med Ball Clean Skills

Kids Fit Game

Pizza Game

Kids Fit WOD 1 - 06/14/2018 - Kids Fit Thursday

AMRAP 8

Row 150m

100m Run w/ Med ball