by CFS | Aug 20, 2018 | News
As my first CrossFit coach and friend Ben Bergeron once said,” Nobody cares who wins but nobody likes a cheater.” I have been CrossFiting for about 10 years and the holy grail of CrossFit to me is upholding the standards of the CrossFit...
by CFS | Aug 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Roundabout” 3 Rounds for time of: 500 m row 20 GHD Sit-ups 10 Ring Dips Rest 5 minutes, then… For time: 1000 m Row 20 Toes-to-bar 20 Ring Dips Option 2: 3 Rounds for time of: 500 m row 20...
by CFS | Aug 20, 2018 | Kids & Teens WOD
Warm-Up CrossFit Baseball Crab walk to 1st -> Bear crawl to 2nd -> Frog hop to 3rd -> Backwards lunge to Home plate WOD prep Slo-mo sit-up: Using an abmat if desired, work on sitting up slowly (one vertebra at a time) imagining that your spine is like a chain...
by CFS | Aug 19, 2018 | Kids & Teens WOD
Warm-Up 2 Rounds of 30 Seconds Each Sit Ups Squats Good Mornings Burpees WOD prep Kettle Bell Swings & goblet squats WOD AMRAP 12 10 Sit Ups 10 Kettle Bell Swings 10 Kettle Bell goblet squats Post WOD: Game coaches...
by CFS | Aug 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the power snatch to WOD weight. WOD “Country Mile” For Time: 1 Mile Run 50 Wallballs (20,14) 40 Box Jumps (24,20) 30 Burpees 20 Power Snatches (115,75) Option 2: 1 Mile Run 50 Wallballs (14,10)(10′,9′) 40 Box...
by CFS | Aug 19, 2018 | News
Beginning the week of 9/3 childcare will be offered on the following times: Tuesdays at 5:30pm Wednesday at 5:30pm Fridays at 5:30pm Saturdays at 8:30am As always please sign up by noon for childcare on weekdays and by 8pm on Friday night for Saturday morning...
by CFS | Aug 18, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Shipwreck” 5 Rounds: 500 Meter Row 10 Wreck Bag Cleans (50,35) 16 Wreck Bag Reverse Lunges (50,35) 24 AbMat Sit-ups Post WOD: Banded hip distraction 2 minutes per side. Endurance & Stamina: 3 mile sand...
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