Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, […]
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: 2:00 row or bike 10 mountain climbers 10 alternating Cossack squats 10 wall-facing squats – Have athletes move closer to the wall each round if their squat mechanics are sound. Back Squat (- RX –
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Jan 30 Read More »
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250129 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Preparing for the Open – Expect to see prior Open workouts repeated as well
CAP Compete – Wed, Jan 29 Read More »
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-25:00 Workout 1: 250128 35:00-50:00 Workout 2: Stamina I 60:00-90:00 Workout 3: Freestanding Handstand Push-up Practice 95:00-105:00 StretchingFocus – Macro: Preparing for the Open – Expect to see prior Open workouts repeated as
CAP Compete – Tue, Jan 28 Read More »
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 3:00 slow run, bike, row, or ski 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats 10 PVC behind-the-neck shoulder presses 250128 (AMRAP – Reps) – RX – AMRAP 3: Snatches
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250127 40:00-60:00 Workout 2: Strength III 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Preparing for the Open – Expect to see prior Open workouts repeated as well
CAP Compete – Mon, Jan 27 Read More »
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – WOD () General Warm-up (No Measure) Movement // Focus Samson stretch // Drive the knee forward and squeeze the belly tight. Overhead squats // Press up and keep the arms straight. Sit-ups // Cross the arms at the shoulders, touch the back
Announcements Teens Class Sign Ups: Just click here! Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Jan 26 Read More »
