by CFS | Sep 5, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Clean WOD Kids 8-10 Row 200 M Then 3-6-9-12-15 Dumbbell Hang Power Cleans Burpees Then Row 200 M Middle school & High school Teams of 2. 1 athlete works while the other rests. Divide the reps however you like....
by CFS | Sep 5, 2017 | News
Warm-up Coach’s choice WOD prep Practice the movements of the wod. WOD Circle of Iron 4 Sets of tabata. A tabata set is 8 rounds :20 of work :10 rest. 2 rounds of rest between movements. Your score for the tabata is your lowest reps in any given round....
by CFS | Sep 5, 2017 | News
Thursday, September 7th 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...
by CFS | Sep 4, 2017 | News
Warm-up Coach’s choice WOD prep Prep the hang power clean to heaviest wod weight. WOD The Big Boss AMRAP 4 21Hang power cleans(135,95) 21 burpees over the bar Max Cal bike with remaining time Rest 4 minutes AMRAP 4 15 Hang power cleans(155,105) 15 burpees over...
by CFS | Sep 4, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Turkish Get Ups WOD 7 Rounds for time of: 10 Kettle Bell Swings 15 Goblet Squats Run 100 m (kids do 5 rounds) Post WOD Game!
by CFS | Sep 3, 2017 | News
There was a typo in the post for 9/4/17. BootCamp is at 7:30am and CrossFit Adult classes are at 8:30am and 9:30am
by CFS | Sep 3, 2017 | News
Labor Day Schedule: 7:30am BootCamp 8:30 CrossFit adults 9:30am CrossFit adults Warm-up Coach’s choice WOD prep Prep the movements Movement of the day, Sumo deadlift highpull. WOD “ZEUS” for time or AMRAP 40 U.S. Army Specialist David E. Hickman, 23, of...
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