by CFS | Dec 22, 2017 | News
Great night at the holiday party! Warm-Up Coach’s choice WOD prep Prep the bike and row WOD Dirt Cheap Teams of 3 Complete for time 6 k row 12 k bike * 1 team mate works while the others rest. You may start on the bike or the row, your choice. Post WOD Foam roll...
by CFS | Dec 21, 2017 | News
Gia & CC (Put a caption to the picture) I’m counting on some good ones from the 5:30am crew! Warm-Up Coach’s choice WOD prep Prep the dead lift to wod weight Choose a load that will allow you to to the dead lifts in 2 sets or less. WOD...
by CFS | Dec 21, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the dead lift Choose a load that will allow you to to the dead lifts in 2 sets or less. WOD Christopher (Last done on August 5th) 800m run 21 Dead lifts 21 Burpees over the bar Rest 4 minutes 400m run 15 Dead lifts...
by CFS | Dec 21, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 3 Cartwheels 10 m Line hop 10 m Lunge walk Zig zag Bear crawl WOD prep Goblet Squats WOD Teams of 2-one athlete works while the other rests. AMRAP 12 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 50 Goblet Squats 50 Box jumps Post WOD Messy back...
by CFS | Dec 20, 2017 | News
5:30am Ladies Warm-Up Coach’s choice WOD prep Prep the movements WOD “JT…With A Twist” 21-15-9 Handstand Push Ups 42-30-18 Walking lunges Rest 2 Minutes 21-15-9 Ring Dips 21-15-9 GHD Sit Ups or AB-mats x 2 Rest 2 Minutes 21-15-9 Push Ups 42-30-18 Double Unders...
by CFS | Dec 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 AMRAP 20 (12 kids) 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 box jump overs Post WOD Skill work-...
by CFS | Dec 19, 2017 | News
The class schedule will be adjusted on the following dates. Sunday, 12/24 8:30am Adult CrossFit (Childcare will be offered) 10:00am Adult CrossFit Monday, 12/25 CLOSED Sunday, 12/31 8:30am Adult CrossFit (Childcare will be offered) 10:00am Adult CrossFit Monday,...
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