by CFS | Jan 4, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD California Dreaming AMRAP 20 500m Row 20 Wall Balls 10 Burpee pull-ups Option 2: AMRAP 20 500m Row 20 Wall Balls 10 burpee jumping pull-ups Post WOD Lax ball lower back with feet on wall. 2 minutes...
by CFS | Jan 4, 2018 | News
Some place warm! All classes are free today for anyone new. Invite a friend to try a class. If you are trying a class out for the first time at CFS please register with the link below. Register to come try a free class at CFS Warm-Up Coach’s choice WOD...
by CFS | Jan 3, 2018 | Kids & Teens WOD, News
We will run the morning classes only for Thursday, 1/4/18 due to the snow storm. 5:30am CrossFit Adults 6:30am CrossFit Adults 8:30am BootCamp 9:30am CrossFit Adults
by CFS | Jan 3, 2018 | News
Congratulations to Marianne Gibson , December Athlete of The Month! Let’s get to know Marianne a little better with some questions below. When and how did you get started with us? I was in a rut with exercise, and I’ve tried it all….aerobics, step...
by CFS | Jan 3, 2018 | News
Mary & Bill Please check the Web-site for possible schedule changes due to the snow storm on Thursday. Warm-Up Coach’s choice WOD prep Strict press 15 minutes to work to a heavy 5. WOD Push Away Annie 50 Double Unders 50 Sit-Ups 10 Push Press(95,65) 40...
by CFS | Jan 2, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of Sit Ups Push Ups Jumping Squats Toes to Bar Row 500m WOD prep Skill – Pullups WOD Team Helen Teams of 2. 1 athlete works while the other rests. 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups For the run – Athlete A runs...
by CFS | Jan 2, 2018 | News
Dave & Jana Warm-Up Coach’s choice WOD prep 15 minutes to build to a heavy 7 front squat. WOD KFC AMRAP 5: 21-15-9 Kettlebell Swing (53,35) Front Squat (115,80) Calorie Bike *15-11-7 bike for ladies. Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53,35) Front...
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