by CFS | Oct 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: The Big Bang Theory For time 800 m run 21 Hang power cleans(135,95) 400 m Med-ball run (20,14) 30 Wall balls(20,14) 100 Ab-mat sit-ups 100/70 calorie row Option 2: 800 m run 21 Hang power cleans (115,75)...
by CFS | Oct 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight WOD: Hedge Your Bets 3 Rounds: 500 Meter Row 12 Dead lifts (Body weight) 21 Burpees over the bar Endurance & Stamina: 150 wall balls for time. Every minute ladder up burpees 2,4,6,8,10...
by CFS | Oct 2, 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 | Oct 1, 2018 | News
Warm-Up Coach’s choice WOD prep Dumbbell snatch & toes to bar practice. WOD: This Little Piggy went to Market 30 Toes-to-bars 40 Alternating single-arm dumbbell snatches(50,35) 50 Box jump overs (24,20) 40 Alternatingssingle-arm dumbbell snatches(50,35) 30...
by CFS | Oct 1, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Super set 5 DB bench press 5 Strict pull-ups *Use bands if needed for pull-ups. WOD AMRAP 10 50m DB farmers carry(25 m up/25 m back) 10 burpees Post WOD:...
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