by CFS | Sep 27, 2017 | News
Roland Warm-up Coach’s choice WOD prep Prep the dead lift to wod weight. Practice HSPU WOD Kit Kat 21-15-9 Cal row Hand stand push-ups 9-15-21 BW Dead lifts Calorie row *Scale dead lift load as needed. Options for HSPU: 1. Box HSPU 2. Scale volume 3. Stink...
by CFS | Sep 26, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Over head lunge WOD With a plate complete AMRAP 15 20 M overhead lunge 20 M plate push 10 burpees to plate 400 m run Post WOD Mobilize
by CFS | Sep 26, 2017 | News
Come get your bench on! Warm-up Coach’s choice WOD prep Prep the bench press to wod weight. WOD Strict Lynn Five rounds for max reps of: Bodyweight bench press Strict Pull-ups *Rest as needed between rounds *Total reps for both movements is your score. When you...
by CFS | Sep 26, 2017 | Events, News
Friday, October 6th at 6:30 PM All CrossFit athletes are invited to join us at CFS for Girls Night Out on Friday, October 6th at 6:30pm Any CrossFit athlete from any box is welcome! We will be wodding in teams of 3. The teams...
by CFS | Sep 25, 2017 | Events, News
Who wants to do a 30 day nutritional challenge! Join in and commit to 30 days of eating clean. This means lean protein, healthy fats, fruit and LOTS of veggies, including sweet potatoes and some nuts and seeds. Design your 30 days so that it works...
by CFS | Sep 25, 2017 | Events, News
Get pumped up for the BRO Down! Friday, October 27th at 6:30pm All CrossFit athletes are invited to join us at CFS for our CrossFit BroDown Any CrossFit athlete from any box is welcome! We will be woding in teams of 2. We will put...
by CFS | Sep 25, 2017 | News
Warm-up Coach’s choice WOD prep Prep the Curtis P to heaviest wod weight. WOD Wacky Packs AMRAP 4 15 Curtis P’s(95,65) Max burpees over the barbell Rest 4 minutes AMRAP 4 12 Curtis P’s (115,75) Max burpees over the barbell Rest 4 minutes AMRAP 4 9...
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