by CFS | Dec 31, 2018 | News
“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of...
by CFS | Dec 31, 2018 | News
Get to the box at least 15 minute early to warm-up. This is a self directed warm-up and work out. The WOD will go off at 8:30 pm sharp. Warm-up: 2 minutes row2 hip circle squares with 2 squats at every corner.10 Banded pull a parts10 Banded...
by CFS | Dec 30, 2018 | News
Warm-Up Coach’s choice WOD prepRowing techniqueWODStrong Man RowRow for 30 seconds at 100% effort x 15 rounds with 2 minutes rest in between rounds. Keep a running tally of calories rowed and add them together at the end for your score. Post WODGroup core cash...
by CFS | Dec 30, 2018 | News
Monday, 12/31Adult Classes5:30am6:30am9:30am12:00pm Kids Classes11:00am (Ages 8-11)12:00pm (Ages 12+) Tuesday, 1/1 10:00am Adult CrossFit 11:30am Adult CrossFit -No kids classes
by CFS | Dec 30, 2018 | News
Who is it for? Everyone!How much does it cost? This challenge is free. All that is required is to be open minded to some new ideas and concepts.How do I sign up? Just put your name up on the white board at the box.How does the nutrition challenge work? The first 7...
by CFS | Dec 29, 2018 | News
Warm-Up Coach’s choice WOD prepPower snatch. Build to WOD weight. WOD“KARABEL” 10 Rounds for Time3 Power Snatches (135,95)15 Wall Ball Shots (20,14 ) (10′,9′ )The “Karabel” benchmark WOD is a mash-up of two classic CrossFit...
by CFS | Dec 28, 2018 | Kids & Teens WOD
CROSSFIT PRETEENS WOD (8-11 YEARS OLD) Warm-up:Mixed Tabata:V UpsSquatsTuck JumpsPVC Press Pre WODPush Press WOD:21-15-9Push Press30-20-10Jumping LungesPost WOD3 attempt at max unbroken double unders or single unders.or game coaches choice.Teens 12+Warm-Up Coach’s...
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