by CFS | Aug 2, 2017 | News
Warm-up Coach’s choice WOD prep Build up to a heavy 20m farmers carry. WOD Bad to the Bone 3 Rounds for time: 25 Calorie row(Damper 10 for guys, 5 for Ladies) 25 Calorie bike 200m KB farmers carry(53,35) *Rest 3:00 between rounds *Score is total time...
by CFS | Aug 2, 2017 | News
Congratulations to Ellen Frank, July Athlete of The Month! Let’s get to know Ellen a little better with some questions below. When and how did you get started with us? I started in May a little over a year ago. My sister has a few friends who were (still are!) doing...
by CFS | Aug 1, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push Jerk Build to a perfect 3 WOD 2 Rope Climbs 10 Box Jumps (30 , 24) 15 Push Jerks 25 Abmats 15 Push jerks 10 Box Jumps 2 Rope Climbs Post WOD...
by CFS | Aug 1, 2017 | News
Warm-up Coach’s choice WOD prep 1 power snatch 1 Snatch balance 1 Over head squat Work your way up to a perfect complex. WOD 7th Heaven AMRAP 7: 50 Double-unders 10 Overhead squats (135,95) *Use 70 to 75% of the wod prep Scaling this WOD Before the workout...
by CFS | Aug 1, 2017 | News
Thursday, August 3rd is Bring a Friend Day at CFS. Bring a friend day is an opportunity for a CFS member to bring a friend that has never tried CrossFit before or is a CrossFitter who is looking for a new box. Please register with the link below if you will be...
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