by CFS | Jun 6, 2019 | News
Warm-up Coach’s choice WOD prep Coaches game! WOD Thunderstruck Teams of 2 divide the reps however you like. AMRAP 20 50 Ab-mat sit-ups 400m farmers carry(50,35 – 2 bells) Together switch load as needed. 50/35 Calories on the rower. 50 Wallballs (20,14)...
by CFS | Jun 6, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Shoulder press. Build to a heavy 5 reps. Perform 5 sets on the 3 minutes with perfect form WOD: For time: 15 Pull-ups 200m run 15 Hand release push-ups 200m run 12 Pull-ups 200m run 12 Hand release push-ups 200m run 9 Pull-ups...
by CFS | Jun 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Slumber Party For time: 21 Strict pull-ups 400m run 21 Burpees 400m run 15 Strict pull-ups 400m run 15 Burpees 400m run 9 Strict pull-ups 400m run 9 Burpees 400m run Options for pull-ups: 1. Ring Rows 2....
by CFS | Jun 4, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 1 Dumbell snatch 1 Dumbell Turkish get down 1 Dumbell Turkish get up *Work up to a heavy single on each side. WOD: Teams of 2. One athlete works while the other rests. Athlete A completes the row. Athlete B completes...
by CFS | Jun 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build to a heavy complex. 1 Deadlift 1 Hang power clean 1 Thruster WOD: “The INCREDIBLE’s AMRAP 27 minutes. Teams of 2 or 3. Team of 2 completes full rounds while the other rests. Team of 3 next person goes when their...
by CFS | Jun 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 | Jun 3, 2019 | News
Way to represent at the Comp on Saturday ladies! You rock! Becka, Deb, Merri & Hanna Warm-Up: Coach’s choice WOD prep: 1 Dumbbell Snatch. 1 Dumbbell Turkish get down. 1 Dumbbell Turkish get up. *Work up to a heavy single on each side. WOD: Destiny’s...
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