by CFS | Nov 20, 2018 | Kids & Teens WOD
Warm-Up 30 second Couch Stretch (Left/Right) 30 second Samson Stretch 10 air squats, 10 PVC pass overs, Forward Lunge x 10 m Lateral Lunge x 10 m (Left/Right) High Knee Run x 10 m Lateral high Knee Run x 10 m (Left/Right) Squat Jumps x 5 reps, 10 spider man turn outs....
by CFS | Nov 20, 2018 | News
Jackie & Isabel Warm-Up Coach’s choice WOD prep Prep the dead lifts. WOD “Christine” Last done on 4/27/18 3 Rounds 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″) Option 2: 3 Rounds 500 Meter Row 12 Deadlifts (3/4 bodyweight) 21 Box Jumps...
by CFS | Nov 19, 2018 | News
Say it isn’t so.. Tabata bike.. Warm-Up Coach’s choice WOD prep Back Squat on the 2 minutes @ 80 to 85% of 1 rep max. Add weight if capable. No failed sets 5,5,4,4,3,3,,2,2,1,1 New to CrossFit do 6 sets 5 reps. Build in weight if capable...
by CFS | Nov 18, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep EMOM 10 skill work. Minute 1: 25 Double unders Minute 2: 5 Goblet squats * You should have 30 seconds rest between skills WOD Deck of Cards Alternate movements each card. Burpees Russian KB swings Ab-mat sit-ups Face cards =...
by CFS | Nov 18, 2018 | News
Warm-Up Coach’s choice WOD prep EMOM 10 skill work. Pick 2 skills you would like to practice Minute 1: skill 1 Minute 2: skill 2 * You should have 30 seconds rest between skills WOD Deck of Cards Alternate movements each card. Burpees Russian KB swings Ab-mat...
by CFS | Nov 17, 2018 | News
Talk to the hand cause I ain’t gettin’ back on that bike! Warm-Up Coach’s choice WOD prep Prep the movement. WOD “RONEY” HERO WOD 4 Rounds For Time 200 meter Run 11 Thrusters (135,95) 200 meter Run 11 Push Presses (135,95) 200 meter Run 11 Bench...
by CFS | Nov 16, 2018 | Kids & Teens WOD, News
Wednesday, 11/21 there will be no 7:30pm class Thanksgiving Day, 11/22 we will offer the following schedule: 7:00am – Adult CrossFit 8:30am – Adult CrossFit Please sign in upon arrival. **There will be no kids class on 11/22 Friday, 11/23 we will offer the...
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