by CFS | Feb 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Opens Work out 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars...
by CFS | Feb 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Shuffle the deck WOD: Deck of Cards Alternate movements each card. 1. Russian Kettlebell swings (Feel comfortable swinging 10 reps) 2. Med-ball partner pass x 2 3. Mountain climbers x 2 4. Double unders x 4 or single unders x 8....
by CFS | Feb 26, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Max pull-ups WOD: Teams of 2. One athlete works while the other rests. Athlete 1 does 10 wall balls. Then athlete 2 does 10 wall balls. Athlete 1 does 10 Russian Kettlebell swings. Then athlete 2 does 10...
by CFS | Feb 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Man In The Mirror For Time: Complete in any order. 50 GHD sit-ups 50 Burpees 10 Rounds of Strict “Cindy” *A round of Cindy is 5 pull-ups, 10 push-ups, 15 squats Option 2 Performance: For Time: 100...
by CFS | Feb 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Deadlift Push Jerk out of the rack 15 minutes to build to a heavy double for each. Perform 2 deadlifts Perform 2 push jerks from the rack WOD: Option 1 Opens: 4 Rounds for time: 21 Deadlifts (135,95) 15 Box Jump Overs (24,20) 9...
by CFS | Feb 25, 2019 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push Ups Tuck Jumps Squats Carioca WOD prep Hang Power Cleans & Push press WOD AMRAP 12 7 Hang power cleans 7 Push press 7 Burpees over the barbell *Choose a weight that you can cycle quick and clean without much need to put the bar down...
by CFS | Feb 24, 2019 | News
Please plan accordingly as CFS typically closes 15 minutes after the last class of the day is complete. If a coach decides to stay later then that is their decision but please don’t assume CFS will be open after the last class. The CrossFit Open workouts...
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