by CFS | Apr 12, 2018 | News
Monday, 4/16 we will offer the following schedule: 6:00am – BootCamp (this will be combined with the CrossFit Adult class) 6:00am – Adult CrossFit 4:30pm – Kids CrossFit Ages 8-10 4:30pm – Adult CrossFit 5:30pm – CrossFit Kids Middle...
by CFS | Apr 12, 2018 | Kids & Teens WOD
Warm-up Move around the cones and FREEZE: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls out. When “Freeze!” is called, athletes try to stop as quickly as possible and freeze like a statue. Pre WOD Wall walk. into...
by CFS | Apr 11, 2018 | News
Warm-Up Coach’s choice WOD prep Max strict pull-ups WOD Old School 800m run 21-15-9 Wall ball(20,14) Box jumps(24,20) 800m run Option 2: 800m run 21-15-9 Wall ball(14,10) Box jumps(24,20) 800m run Option 3: 800m run 15-12-9 Wall ball(10,8) Box jumps(20,12) 800m...
by CFS | Apr 11, 2018 | News
Women! Come one, come all! If you haven’t heard, CFS has its own women’s book club. CrossLit is not your average book club. We are an informal group of very cool women whose mission is to put reading back into our lives in a laid back,...
by CFS | Apr 10, 2018 | Kids & Teens WOD
Warm-up 10 Squats Broad Jump 10m 10 Push Ups Lunge Walk 10m 10 Tuck Jumps 10 Spiderman turn outs 10 Kipping Swings Hurdle Over/Under 10m Pre WOD: Power Clean WOD: AMRAP 5 Rest 2 Minutes, go Again 3 Power Cleans 6 Burpees over bar 30 double unders Post WOD Max hang...
by CFS | Apr 10, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 3 dead lift. WOD AMRAP 12: 6 Strict HSPU 9 Deadlifts (225,150) 30 Double Unders Option 2: AMRAP 12: 6 Strict box HSPU 9 Deadlifts (185,125) 30 Double Unders Option 3: AMRAP 12: 6 Dumbell push-press(30,20) 9...
by CFS | Apr 9, 2018 | News
Matt Warm-Up Coach’s choice WOD prep WOD “Life Alert”(Courtesy of CFNE) AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats (95,65) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (115,80) rest 4 minutes AMRAP 4: 9/6 Calorie Row 9...
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