by CFS | Jun 30, 2018 | News
Warm-Up Coach’s choice WOD prep Russian swings and double unders. WOD Jumping Beans 400m run buy in 5-10-15-20-25-20-15-10-5 Russian Swings (70,53) 10-20-30-40-50-40-30-20-10 DUs (5 swings, 10DU, 10 swings, 20DU, etc…) 400m run cash out Option 2: 400m run...
by CFS | Jun 29, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 3 (Similar strengths if possible) For Time (35 Minute Cap): 3 Rounds: 50 Ab-mat sit-ups 40 Bar Facing Burpees 30 Dead lifts (135,95) 200/140 Calorie Bike 2 Rounds: 50 Ab-mat sit-ups 40 Bar Facing...
by CFS | Jun 29, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang power snatch WOD Thrive 3 rounds for time of: 20 squats 15 Push-ups 10 Hang Power snatches Run 400 meters Post WOD: Mobility
by CFS | Jun 28, 2018 | News
Home of the brave.. Warm-Up Coach’s choice WOD prep Prep the hang power snatch to wod weight. WOD Thrive 5 rounds for time of: 20 squats 15 Push-ups 10 Power snatches(95,95) Run 400 meters Option 2: 5 rounds for time of: 20 squats 15 Push-ups 10 Power...
by CFS | Jun 28, 2018 | Kids & Teens WOD, News
July 4th will have an adjusted schedule. 8:00am Adult CrossFit (Childcare is offered at this time) 9:30am Adult CrossFit There will be no kids or teen classes on 7/4
by CFS | Jun 27, 2018 | Kids & Teens WOD
Warm-Up: Plank games with a twist: Facing your partner, listen for instructions on what tasks to complete in plank (Shake hands, wave, T-plank, etc). When the trainer says “cone” each partner tries to grab the low cone on the floor in between. Once one person has the...
by CFS | Jun 27, 2018 | News
Warm-Up Coach’s choice WOD prep Skill toes to bar WOD Triple Decker Teams of 2. One athlete works while the other rests. Athletes will complete full rounds then switch. AMRAP 22 12/8 cal bike 8 plate gound to over head(45,35) 8 Toes to bar *Scale load as...
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