by CFS | Aug 31, 2018 | News
Hailey off to College! Good Luck! Warm-Up Coach’s choice WOD prep Prep the barbell movemnts. WOD “Fender Bender” Teams of 3 For Time (30 Minute Cap): 400 Meter Wreck Bag Run (50/35) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135,95) 400...
by CFS | Aug 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 2-Position Power Snatch practice. Start with dowel and move up if capable Posiiton 1 pockets Position 2 Below knee WOD AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches 6 Bar Muscle-Ups *Options for bar muscle ups: 1....
by CFS | Aug 30, 2018 | News
Warm-Up Coach’s choice WOD prep 2-Position Power Snatch Build to a Heavy complex Position 1. power snatch from pockets Position 2: power snatch from below knee Pull-up and bar muscle up skills and drills practice WOD “Daily Dozen” AMRAP 12: 12 Lateral Barbell...
by CFS | Aug 30, 2018 | Kids & Teens WOD, News
Adjusted class schedule for Monday, September 3rd (Labor Day) 8:00am Adult CrossFit 9:30am Adult CrossFit There will be no other classes on 9/3. Enjoy your BBQ’s!
by CFS | Aug 29, 2018 | Kids & Teens WOD
Warm-Up Crossfit Dodge Ball WOD prep Rope Skills: Grip drill Knees to elbows on rope Knees to elbows and footwork Climb WOD 5-4-3-2-1 Reps of Pull ups Broad Jumps Cartwheels Post WOD: GAME Build and Obstacles Course...
by CFS | Aug 29, 2018 | News
“Inside of me there are two dogs. One is mean and evil and the other is good and they fight each other all the time. When asked which one wins I answer, the one I feed the most.” Sitting Bull” Warm-Up Coach’s choice WOD prep Front Squat 3...
by CFS | Aug 29, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata Sit Ups Squats Push Ups Tuck Jumps Kettell Bell Swings 1 Min of Plank WOD prep Dumbbell strict press. Build to a heavy 3 on each arm. Dumbbell Snatch practice WOD For time 30 Calorie Bike 30 Burpees 30 Toes to Bar 30 Box Jumps 30 Sit Ups 30...
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