by CFS | Aug 29, 2018 | Events, News
An In-House Throwdown is a community building event! Many of you have never competed before and this is a great opportunity to experience a competition environment while having a lot of fun with your friends! For those of you who love to compete, you can...
by CFS | Aug 28, 2018 | News
Warm-Up Coach’s choice WOD prep Seated kettlebell press Build to a heavy 3 on each arm. WOD Cool Moss AMRAP 18 21/14 Calorie row 15 Wallballs (20,14) 12 Kettlebell swings (53,35) 9 Toes to Bar Option 2: 21/14 Calorie row 15 Wallballs (14,10)9 ft target 12...
by CFS | Aug 27, 2018 | News
Dana and her fans at the Firewall comp last weekend Warm-Up Coach’s choice Pre WOD In groups of 3 or 4 build to a 10m max load farmers carry. WOD Crossfit Main Site Option 1 & 2 5 2-minute rounds of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes...
by CFS | Aug 27, 2018 | Kids & Teens WOD
Warm-Up 400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) *Recommend this is Trainer led WOD prep Barrel roll relays: Starting in a plank position, keep middles as straight as possible...
by CFS | Aug 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Tire Flips WOD 400m sand bag run 15 tire flips 400m sand bag run 12 tire flips 400m sand bag run 9 tire flips 8-10’s perform as a team. Do the runs together flip the tire together. Post WOD: Mobilty...
by CFS | Aug 26, 2018 | News
Congratulations to the CFS athletes competing in the Firewall comp this past weekend! Way to represent! Dave, Jana, Merri, Aron & Dana Warm-Up Coach’s choice WOD prep 7 sets of EMOM 2 Build to a heavy clean & Jerk WOD “CJC” 7 Rounds for...
by CFS | Aug 25, 2018 | News
Warm-Up Coach’s choice WOD prep Rope climbs and kettle bell swings WOD 19 Rounds for time (with a partner) 2 Legless rope climbs 6 Kettlebell swings (70,53) 16 Ab- sit-ups *One athlete works while the other rests. Divide the reps however you like. ...
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