by CFS | May 25, 2019 | News
**Memorial Day Murph** Monday, May 27th! 2 classes 8 am and 9:30 am. 6 TIPS TO CRUSH MURPH Are you ready to #TakeTheChallenge? Memorial Day is just around the corner! We’ve prepared some tips to help you get through the Murph WOD! MURPH WOD: 1 Mile Run 100...
by CFS | May 25, 2019 | News
Warm-Up: Prep the movements WOD prep: Prep the movements WOD: “It’s all about that bass” With a 50 minute clock Teams of 4 or 5. 2 athletes work while the others rest. One athlete will work on the row while another athlete will chip away at the...
by CFS | May 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Big Gulp AMRAP 30 Teams of 2 15 Kettlebell Swings (53,35) 9 Box jumps (20) 3 Rope climbs 15 ft Partners alternate 400m sandbag run (50,35) Partner 1 performs the workout listed above. Partner 2 runs 400...
by CFS | May 24, 2019 | News
Hello Athletes, Please refrain from parking in the handicap spaces and the handicap unloading zone that is in between the handicap spaces at CFS, unless you have a handicap plate or placard. Those spots are not just for CFS athletes, they are reserved for the...
by CFS | May 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Practice the DB squat snatch WOD: CrossFit Main Site 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 8 single-arm rows 6 single-arm push presses 4 single-arm Turkish get-ups. (50,35)...
by CFS | May 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the deadlift to WOD weight. WOD: Annies Deadlifting 50-40-30-20-10 Double unders Ab-mat sit-ups 5-4-3-2-1 Deadlifts (315,205) *After each set of ab-mats. Option 2: Annies Dead lifting 50-40-30-20-10 Double unders Ab-mat...
by CFS | May 22, 2019 | Kids & Teens WOD, News
CFS will offer two classes on Memorial Day, Monday, May 27th 8:00am CrossFit Adults (Childcare will be offered) 9:30am CrossFit Adults There will be no kids or teens classes on 5/27.
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