by CFS | Dec 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...
by CFS | Dec 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD (35 minute cap) SOS 1k row then 6 rounds for time 15 Burpees 20 Ab-mat sit-ups 25 Double unders 30 walking lunges Then 1k row Option 2: 1k row then 6 rounds for time 15 Burpees 20 Ab-mat sit-ups 50 single...
by CFS | Dec 2, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Spider mans, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep 5,5,5,5,5 Super set Close grip Bench press Dumbbell Renegade rows (5 each arm) Rest 90 seconds between sets. Points Of...
by CFS | Dec 2, 2018 | News
Warm-Up Coach’s choice WOD prep 7 sets of EMOM 2 Build to a heavy clean & Jerk WOD “CJC” Last done on Monday 8/27/18 7 Rounds for time: 5 Clean & Jerks (155,105) 1 Round of “Cindy” Cindy is 5 pull-ups, 10 push-ups, 15 squats Option 2: 7 Rounds for time:...
by CFS | Dec 1, 2018 | News
Chief Jay Strongbow Warm-Up Coach’s choice WOD prep Prep the movements WOD Chief Jay Strongbow AMRAP 15 5 Strict Hand stand Push-ups 10 Deadlifts (155,105) 15 Medball Cleans(20,14) Option 2: AMRAP 15 5 Box Hand stand Push-ups 10 Deadlifts (135,95) 15...
by CFS | Dec 1, 2018 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms Wod prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post wod: Max...
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