by CFS | Jul 31, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the thrusters and Kettlebell swings WOD: ”Manhandler” (1:1) (27 total minutes) 5 Rounds of AMRAP 3: 3 Thrusters (95,65) 6 Box jumps (24,20) 9 Kettlebell Swings (53,35) *3 minutes rest between rounds *Complete as many...
by CFS | Jul 31, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice Pre WOD Back squat or front squat Climb to a perfect 4 4,4,4,4 (4 sets) *Rest 2 minutes between sets. WOD Prep: Kettlebell swing & Goblet thrusters WOD: Teams of 2. Athlete complete full rounds while the other rests. AMRAP...
by CFS | Jul 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the power clean to WOD weight WOD: “THE CHIEF” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135,95) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible...
by CFS | Jul 30, 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 | Jul 29, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the row, run & strict press WOD: For Time Reverse Jerry Pressed for Time Cap: 35 minutes 2000 meter row 1-mile run (if you can’t run, no problem, bike 3 miles!) 2000 meter row *In the rowing portion of the...
by CFS | Jul 29, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Trap bar dead Lift Seated Dumbell Press Superset. Climb to a perfect 3. 3,3,3,3 (4 sets) *Rest 2 minutes between sets WOD: 21-15-9 reps of: KB deadlifts Box jumps *Every minute on the minute: 5 burpees Kids 8-10...
by CFS | Jul 28, 2019 | News
Warm-Up: Coach’s choice Gymnastics As part of your warm-up, complete 25 reps of your worst gymnastics movement: Pull-ups Handstand Push-ups Toes-to-Bar Handstand walking Muscle-ups Kip swings Hollow rocks Time cap: 4-minute It’s OK if you do not finish....
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