by CFS | Nov 30, 2017 | Kids & Teens WOD
Warm-up Tunnel Game WOD Prep: Prep the movements WOD: Treat me right Teams of 3 AMRAP 24 With a running clock Buy in 100/70 cal bike then with remaining time AMRAP 7 Slam balls(AHAP) 10/7 Calorie row 1 rope climb or 3 rope pulls Athlete 2 can start the slam balls when...
by CFS | Nov 30, 2017 | News
Free Class Friday is for anyone looking to try CrossFit for the 1st time or are an existing CrossFitter looking for a new box. Please use the link below to register so that when you come in for class your waiver is all set. Link for registration for Free Class...
by CFS | Nov 29, 2017 | Kids & Teens WOD
” WARM UP Warm up Duck Walk Relay: For an extra challenge, hold a dodgeball between your elbows! WOD prep Prep the movements WOD: 10–8–6–4–2- Reps of Front Squats Donkey Kicks Post WOD GAME Tunnel Game Move the structure 20m for time. 5m...
by CFS | Nov 29, 2017 | News
Lori & Beth Warm-up Coach’s choice WOD Prep: Back squat 20 minutes to build to a heavy 3. WOD: Race-the-clock (15 minute cap) 400m run 20 wall balls(20,14) 30 burpees 40 box jumps(24,20) 400m run *If biking do 30/20 cals Option 2: 400m run 20 wall...
by CFS | Nov 28, 2017 | News
Love those standards Teddy! Warm-up Coach’s choice WOD Prep: Build up to wod weight. This wod will be determined on what you can clean and put over head. The wod weight you start with you should be able to get the first set of 10 in 2 sets or...
by CFS | Nov 28, 2017 | News
Posted by John Badaracco Don’t think you can do CrossFit.. Think again! While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of...
by CFS | Nov 27, 2017 | News
Jess Warm-up Coach’s choice Pre wod: In 2 heats 1 minute max push-ups. Use 3 Blue 35lb plates and an ab-mat for the test. Rest 5 minutes 2 minute max ab-mat sit-ups “Little Debbie” The test will be done in groups of 2 or 3 WOD: EMOM 10 Cal...
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