by CFS | Feb 11, 2018 | News
Brian Warm-Up Coach’s choice WOD prep 20 minutes to build to a heavy 2 dead lift and a heavy 2 push press from the floor. WOD In 2 heats Short and Sweet AMRAP 5 3 deadlifts(275,185) 7 push presses(115,75) *This workout is moderately heavy and very fast. Pick...
by CFS | Feb 10, 2018 | News
Roll down your sleeves and come lift some stones! Warm-Up Coach’s choice WOD prep Warm your stone to shoulder up to wod weight. WOD Whistle while you work 200m Kb 1 arm suit case carry (70,53) 20 Stone to shoulder(AHAP) 20 Toes to bar 20 Push Ups hand release 20...
by CFS | Feb 9, 2018 | Kids & Teens WOD
Warm-Up Simon says. The penalty is 5 Burpees if you do somthing with out simon saying. WOD prep Rope Climbs WOD AMRAP 10 1 Rope Climb 8 Alternating Dumbell ground to over head 16 lateral jumps over a hurdle(over is 1 back is 2) Post WOD Game coaches...
by CFS | Feb 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD On Top of the World Teams of 2 AMRAP 24 15 Kettlebell Swings (53,35) 15 Box Jumps (24,20) 15/10 cal row Athlete 1 does Kettle bell swings. Athlete 2 does box jumps. Athlete 1 rows. Athlete 2 does...
by CFS | Feb 8, 2018 | Events, Kids & Teens WOD, News
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be...
by CFS | Feb 8, 2018 | News
Puck Head Warm-Up Coach’s choice WOD prep Work up to a 3 rep heavy thruster. WOD “ANGUS” 3 Rounds for Time 10 Thrusters (135,95 ) 12 Pull-Ups 25 Burpees Option 2: 3 Rounds for Time 10 Thrusters (95,65 ) 12 Pull-Ups 25 Burpees Option 3: 3 Rounds for Time 10...
by CFS | Feb 8, 2018 | Kids & Teens WOD
Warm-Up Follow the Leader snake run. WOD prep Simon says. The penalty is 5 Burpees. if you do the exercise with out simon saying WOD AMRAP 8 20 dumbbell farmers carry(10m up and 10m back) 8 burpees 8 Dumbell push press Post WOD Game coaches...
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