by CFS | Jul 31, 2018 | News
Warm-Up Coach’s choice WOD prep Strict press 15 minutes to build to a 3 rep heavy. WOD Magic Carpet Ride Option 1 RX 1,000m row 50 Plate push-ups 30 pull-ups 50 sit-ups 1,000m row Option 2 1,000m row 40 Plate push-ups 20 pull-ups 50 sit-ups 1,000m row...
by CFS | Jul 31, 2018 | News
Beginning August 1st there will no longer be an 8:30am class offered on Tuesdays and Thursdays.
by CFS | Jul 31, 2018 | Kids & Teens WOD
Warm-Up Game coaches choice WOD prep Rope climbs WOD AMRAP 8 1 rope climb 3 push-ups 6 box jumps 9 Kettle bell dead lifts Post WOD: Game coach’s choice.
by CFS | Jul 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 | Jul 30, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Spider Zombie” 800 Meter Run 21-15-9 Wall Balls (20,14) Kettlebell Swings (70,53) 800 Meter Run Option 2: 800 Meter Run 21-15-9 Wall Balls (14,10) (10′,9′) Kettlebell Swings (53,35) 800 Meter...
by CFS | Jul 29, 2018 | Kids & Teens WOD
Warm-Up: 20 Single Unders 10 Squats 10 Push Ups 10 V Ups 10 Seesaw Press 20 Single Unders WOD prep: Dumbbell Complex 1 rep equals 1 DB Push Up, 1 DB Row Left Arm, 1 Row Right Arm, 1 Cluster WOD 20 Dumbbell Complex’s 40 Sit Ups 80 Double Unders Kids 8-10 10...
by CFS | Jul 29, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy Bear Complex WOD The Rowing Bear AMRAP 20 1 x Bear Complex @ 0.75 x BW 15/10 Cals Row *1 Bear complex is 5 movement of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Option 2: AMRAP 20 1...
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