by CFS | May 31, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the over head squat WOD Knuckle Sandwich Teams of 2 AMRAP 25 5 toes to bar 10 Push-ups, 15 Over head squats(75,50) 100m run *1 partner completes a full round while the other rests. Options for toes to bar: 1. Knees to 90. 2....
by CFS | May 31, 2018 | Kids & Teens WOD
Warm-up 30 Seconds at each, 2 Times through Banded Good Mornings Hip Circle Squats Plank Ups Lateral Hops Pre-WOD Kettle Bell Front Squat WOD: For Time: 400 m Farmer’s Carry 8 Kettle Bell Deadlifts 8 Kettle Bell Front Squats 8 Toes to Bar 200 M Farmer’s Carry 10...
by CFS | May 31, 2018 | News
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday. Note...
by CFS | May 30, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Pin Head 4 rounds each for time of: 30/21 Cal Bike 25/18 Calorie row 20 Wall balls(20,14) 10′ target men/9′ target women *Rest 4 minutes between each round *Total time is your score including...
by CFS | May 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Deadlift- 15 minutes to build to a heavy 3 WOD AMRAP 10: 3 Burpees over the kettlebell, 3 Kettlebell Swings 6 Burpees over the kettlebell, 6 Kettlebell Swings 9 Burpees over the kettlebell , 9 Kettlebell Swings ...
by CFS | May 29, 2018 | News
Warm-Up Coach’s choice WOD prep Push press 3,3,3,3,3,3,3,3 Build to a heavy 3 (from the floor). WOD Push press Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups *3 push presses after each round. Use your load from the wod prep. *Scale double unders...
by CFS | May 29, 2018 | News
Congratulations to Rob Mawrey , May Athlete of The Month! Let’s get to know Rob a little better with some questions below. When and how did you get started with us? I joined CFS over four years ago just before the move was made to our new box. I was...
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