by CFS | Apr 5, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 2. Partner A does the row partner B does the HSPU. Patner A does the ab-mat sit-ups. Partner B does the pull-ups. Partner A Push-press. Partner B does the row. Continue this rotation. AMRAP 20 10/7...
by CFS | Apr 5, 2018 | News
CJ Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 2. Partner A does the row partner B does the HSPU. Patner A does the ab-mat sit-ups. Partner B does the pull-ups. Partner A Push-press. Partner B does the row. Continue this rotation. AMRAP 25...
by CFS | Apr 5, 2018 | Kids & Teens WOD
Warm-Up 5 Kipping Swings Lunge Walks 10m 5 Push Ups Forward Rolls 10m 5 Line Hops Toy Soldiers 10m 5 Squats Inch Worm 10m WOD prep Overhead Squats WOD AMRAP 7 Overhead Squats Toes to Bar or knees to 90 Post Wod Team Rope...
by CFS | Apr 5, 2018 | News
Congratulations to Greg Dort , March Athlete of The Month! Let’s get to know Greg a little better with some questions below. When and how did you get started with us? I think I started around five years ago. I weighed myself one day and I was 199. I’m not the tallest...
by CFS | Apr 4, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Leap Frog 30 Burpees 400m run 40 Kettlebell swings(70,53) 400m run 30 box jumps(24,20) 400m run 40 Kettlebell swings(70,53) 400m run 30 Burpees Option 2: 30 Burpees 400m run 40 Kettlebell swings(53,35) 400m...
by CFS | Apr 4, 2018 | News
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. Please register here if you will be attending any of the classes offered on Free Class Friday. Note – Even though the time listed below shows 6:30pm...
by CFS | Apr 3, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the dumbell snatch WOD For time Teams of 2. 1 person works while the other rests. Both teammates complete full rounds. Round 1 20 Alternating dumbell snatches 40 Double unders or 80 single unders 5 Burpee pull-ups Round...
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