by CFS | Sep 7, 2018 | News
Sad to see him go.. Burton Leon Reynolds Jr. (February 11, 1936 – September 6, 2018) was an American actor, director and producer. He first rose to prominence starring in television series such as Gunsmoke (1962–1965), Hawk (1966),...
by CFS | Sep 6, 2018 | News
Warm-Up Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 m Squatted Lateral Walk with Band x 10 m (Left/Right) Barbell Squats (keep weight light) x 10 reps WOD...
by CFS | Sep 6, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Double kettle bell dead lift 5 sets of 5 reps. Work up to a perfect 5. WOD 3 rounds for time 250 m row 10 Russian KB swings 15 box jumps Post WOD: Game coaches...
by CFS | Sep 5, 2018 | News
Happy Birthday Billy Boy! 60’s looking good on you! Warm-Up Coaches choice WOD prep Prep the dead lift to wod weight WOD Billy Boy AMRAP 25 (team of 3 or 4) 9 Dead lifts (225,150) Scale load as needed. 9 Push-ups 9 calorie row 9 pull-ups Team alternates...
by CFS | Sep 4, 2018 | Kids & Teens WOD
Warm-Up Coaches chioce WOD prep 8 sets on the 2 minutes 1 power clean 1 front squat climb to a perfect set Athlete 1 starts at 0 Athlete 2 starts at 1 Athlete 1 starts at 2 Athlete 2 starts at 3 Continue for 8 sets each. WOD AMRAP 8 2 squats 2 burpees 100m run 4...
by CFS | Sep 4, 2018 | News
Warm-Up Coaches choice WOD prep: Thruster Build to heavy set of 3 WOD: Rank and file 21-15-9 Thrusters(95,65) 400m run Option 2: 21-15-9 Thrusters(75,50) 400m run Option 3: 12-9-6 Thrusters(45,35) 400m run Post WOD: Accumulate 2 minutes in an L-sit. Endurance &...
by CFS | Sep 4, 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...
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