by CFS | Jun 30, 2019 | News
Warm-Up: Coach’s choice Pre WOD Strength not for time: 3 rounds as a superset 10-8-6 Seated barbell press 15-12-9 (each arm) 1 arm kettlebell row Rest 90 seconds between rounds WOD: Free Bird AMRAP 15 100 double unders 80 Medball squats (20,14) 60 Toes to bar...
by CFS | Jun 30, 2019 | News
There will be one adult CrossFit class at 8:00am on July 4th. No kids classes. Enjoy your cookout!!
by CFS | Jun 29, 2019 | News
Warm-Up: Coach’s choice WOD prep: Pose running drills Rowing technique practice WOD “Boat Race” (Compare from 5/24/18) 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds *Total time is your score. Post WOD: Foam roll calfs...
by CFS | Jun 29, 2019 | Kids & Teens WOD
Warm up: 3 Times through at a Warm Up Pace of: 1 20m Shuttle Run(10up & 10 back) 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms WOD prep: Medball Clean WOD: AMRAP 8 10 Medicine Ball Cleans 10 Ball Facing Burpees 20 double unders or 40 single unders Post WOD: Max...
by CFS | Jun 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the STOH to heaviest WOD weight. WOD: “Three Dog Night” Teams of 3 AMRAP 30: 12/8 Calorie Bike 10 Wallballs (20,14)(10′) 5 STOH 1st 6 Rounds: (95,65) 2nd 6 Rounds: (115,75) 3rd 6 Rounds: (135,95) 4th 6...
by CFS | Jun 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements to WOD weight WOD: Green Acres AMRAP 20 3 Hang Power cleans (185,105) 6 Hand Release Push-ups 9 Russian Kettle-bell swings (70,53) 12 Goblet reverse Kettle-bell lunges (70,53) 15 Hollow rocks 200-m run...
by CFS | Jun 27, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Slamball carry and Hang power cleans WOD 3 Rounds For Time 100 ft slam ball carry 50 ft up/ 50 ft back 10 Hang power cleans 5 Burpees over the bar Post WOD: Game Coach’s choice...
Recent Comments