by CFS | Jul 3, 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 2, 2018 | News
Warm-Up Coach’s choice WOD prep Rowing technique WOD Kan Jam For time: 20 Calorie row 20 Burpees over the rower 19 Calorie row 19 Burpees over the rower 18 Calorie row 18 Burpees over the rower etc, etc, etc, until… 1 Calorie row 1 Burpee over the rower...
by CFS | Jul 1, 2018 | News
Warm-Up Coach’s choice WOD prep Power clean WOD Running Chief Option 1: 5 rounds for time 3 rounds of chief (135,95) 400m run 1 round of chief equals 3 power cleans, 6 push-ups, 9 air squats Option 2: 5 rounds for time 3 rounds of chief (115,65) 400m run Option...
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