by CFS | Jun 27, 2017 | News
On Tuesday, July 4th our schedule will be adjusted to the following: 8:00am BootCamp (This class will be combined with the regular CrossFit class) 8:00am CrossFit Adults (Childcare will be provided during this class) 9:30am CrossFit Adults These will...
by CFS | Jun 26, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Tiger Pullups 5 sets of 3 WOD 21-15-9 Toe 2 Bar Wallballs Box Jumps Post Wod Game!
by CFS | Jun 26, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD 4 Full Tabatas (20 second of work/10 seconds of rest) 1 minute rest between each. Overhead alternating plate step forward lunges (45, 35) Ab-mat sit-ups Pull-ups Calorie bike *Score is total reps for all 4...
by CFS | Jun 25, 2017 | News
Beginning the week of July 3rd the Childcare schedule will adjust to the schedule below. MONDAYS 4:30pm 5:30pm WEDNESDAYS 4:30pm 5:30pm FRIDAYS 4:30pm 5:30pm SATURDAYS 8:30am...
by CFS | Jun 25, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Hang Power Clean WOD Teams of 2 AMRAP 10 5 Hang Power Cleans 5 Pushups Athletes will complete a full round, then switch. At the 11 minute mark 10 x 200 m sprints 5 each. Post WOD...
by CFS | Jun 25, 2017 | News
Warm-up Coach’s choice WOD prep Back Squat 20 minutes to build to a heavy 5. WOD Groot Ladder up by 2 AMRAP 8 2 Front Squats (155, 105) 2 Ring dips 4 4 6 6 8 8 and so on… *Scale load of front squats as needed. Options for ring dips. 1. Bands 2. Bars 3....
by CFS | Jun 24, 2017 | News
Warm-up Coach’s choice WOD prep 3 position power snatch. 15 minutes to work your way up to wod weight, heavier if capable. Position 1 pockets Position 2 above knee Position 3 from the floor WOD Crossfit Main Site 3 rounds for time of: 15/10 cal row 12 power...
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