by CFS | Apr 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power clean build to wod weight Muscle up practice WOD: Option 1 Opens: “Nasty Girls” 3 Rounds for time 50 Air Squats 7 Ring muscle-Ups 10 Hang Power Cleans (135,95) Option 2 Sport: 3 Rounds for time 50 Air Squats 7 Burpee Chest...
by CFS | Apr 15, 2019 | Kids & Teens WOD
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep Kettlebell Dead lift WOD AMRAP 5 Air Squats 6 Donkey Kicks 2 Pistols Each Side Post WOD: Game:Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor...
by CFS | Apr 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power snatch balance 3 second pause at the bottom. 15 minutes to build to a tough double. On the 2:30 (6 sets) WOD Option 1 & 2 “Rowing Randy” 5 Rounds: 15 Power Snatches (75,55) 21/15 Calorie row *Athletes...
by CFS | Apr 15, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Marathon Monday Kids 8-11 For time Teams of 2. 1 person works while the other rests. Divide the runs and calories up however you like For time 26 – 20 m shuttle runs 26 Goblet squats 26...
by CFS | Apr 14, 2019 | News
Good luck Dana, Katya & Matt! CFS will have the following classes on Marathon Monday, 4/15/19 5:30am CrossFit Adults 6:30am CrossFit Adults 4:30pm CrossFit Kids ages 8-11 5:30pm CrossFit Kids ages 12+ 4:30pm CrossFit Adults 5:30pm CrossFit Adults Warm-Up:...
by CFS | Apr 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements of the WOD & the power clean/front squat. WOD: With a 30 minute clock “Humble Pie” Part 1 Eight 2-minute AMRAPs in 16 minutes From 0:00-2:00 20 meter Sprint 16 Burpees From...
by CFS | Apr 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements. WOD: G.O.T. (30 minute cap.) Option 1: 4 Rounds for Time 500 m row 1 Rope Climb (15 ft) 20 Dumbbell Snatches (50,35) (alternating) 15 Pull-Ups Option 2: 4 Rounds for time 500 m row 1 Rope Climb...
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