by CFS | Jan 4, 2019 | Kids & Teens WOD
Warm-Up Warm up through the movements WOD prepPrep the movementsWODTeam Tabata SHSBTeams of 22 rounds of8 intervals of Tabata Kettlebell Russian swings. (70,53)8 intervals of Hand release push-ups. 8 intervals of Tabata sit-ups. 8 intervals of Tabata Bike. *The...
by CFS | Jan 3, 2019 | News
Warm-Up Warm up through the movements WOD prepPrep the movements WODTeam Tabata SHSBTeams of 22 rounds of8 intervals of Tabata Kettlebell Russian swings. (70,53)8 intervals of Hand release push-ups. 8 intervals of Tabata sit-ups. 8 intervals of Tabata Bike.*The Tabata...
by CFS | Jan 3, 2019 | Kids & Teens WOD
Warm-Up Run 400 M Then 30 Seconds Each 2 x Through Sit Ups Push Ups Jumping Squats PVC Pass Throughs WOD prepSKILL: Kettlebell swings WOD9-11-13 Reps for time of: Kettlebell swingsBox Jumps Run 5 40m shuttle runs (20m up/20m back) after the box Jumps. Post WOD:Pull-up...
by CFS | Jan 2, 2019 | News
Warm-Up Coach’s choice WOD prep15 minutes to build to a heavy 3 thrusters.WODCrossFit Main site.For time: 9 Thrusters (65,45) 1,000-m row 15 Thrusters (65,45) 1,000-m row 21 Thrusters (65,45) Post WODFoam roll lats and upper back. CFS:Day 2 Prep week Nutrition...
by CFS | Jan 2, 2019 | Events, News
Many of you know Andi from CFS as just another awesome member. Did you know Andi is a physical therapist who uses dry needling/intramuscular trigger point therapy? She will be at CrossFit Synergistics this Saturday, January 5th from 7:30AM to 11:00AM. If you are...
by CFS | Jan 1, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepPrep the movementsWODFor Time 200 meter Run 20 Back Squats 200 meter Run 20 Front Squats 200 meter Run 20 strict Shoulder Presses 200 meter Run 20 Push Presses 200 meter Run 20 Hang Power Cleans200 meter Run 20 Hang Power Snatches...
by CFS | Jan 1, 2019 | News
Warm-Up Coach’s choice WOD prep15 minutes to Build to a heavy 3 dead lift, no hook or mixed grip today. This will be the load you will use for the WOD. You may use Olympic bars, trap bars, farmers bars or axle bars for this WOD. Find a load that will challenge...
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