by CFS | Apr 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Team Biking Cindy With a running clock Teams of 3. 1 athlete works while the others rest. AMRAP 20 5 pull-ups 10 push-ups. 15/10 Calorie bike *Athletes will complete full rounds before switching. *Wear a...
by CFS | Apr 5, 2019 | Kids & Teens WOD
Warm-Up 10 Squats 10 m Forward Rolls 10 Sit Ups 10 m Walking lunges 10 Push Ups 10 m Bear Crawl 10 Tuck Jumps 10 m Hurdle Over step, Hurdle Under Step WOD prep Thrusters & Double unders WOD 21-15-9 Reps for time of: Thrusters 42-30-18 Double unders or singles x 2...
by CFS | Apr 5, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Strict press WOD: 4 Rounds for Time 10 Burpees over the barbell 100 meter turf run 10 Barbell front squats 100 meter Run 10 Barbell strict press 100 meter turf run 10 Ab-mat sit-ups 100 meter turf run ...
by CFS | Apr 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Strict press EMOM 2 for 6 rounds. WOD: Banana Splits 4 Rounds for Time 10 Burpees over the barbell 100 meter turf run 10 Barbell front squats (95,65) 100 meter Run 10 Barbell strict press (95,65) 100 meter turf run ...
by CFS | Apr 4, 2019 | Kids & Teens WOD
Warm-Up 10 Squats 10m Forward Rolls 10 Sit Ups 10m Walking lunges 10 Push Ups 10m Bear Crawl 10 Tuck Jumps 10m Hurdle Over step, Hurdle Under Step WOD prep Hang power clean WOD 3 Rounds for Time 10 Burpees 100 meter run 10 Hang power cleans 100 meter run 10 Push-Ups...
by CFS | Apr 4, 2019 | 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 | Apr 3, 2019 | News
Let’s Run Warm-Up: Coach’s choice WOD prep: Prep the run WOD: Burden 5k Run Teams of 2 or 3 must carry either: 1) (53,35) kettle bell 2) (20,14) medicine ball 3) All team members wear weight vest. 4) (50,35) Sand bag 5K Route: Out the garage...
Recent Comments