by CFS | Jul 27, 2019 | News
Warm-Up Coach’s choice WOD prep: Choose your lift and prep it. Bench press (BW) Back squat (1.25 BW) Deadlift(1.5 BW) *Scale load as needed. You should be able to do 10 reps with the weight you choose for the WOD. (70 to 75% of 1rm) WOD: Power Run (40-minute...
by CFS | Jul 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean & Jerk to WOD weight. Practice Toes to Bar WOD: To-and-Fro With a 35 Min clock AMRAP 500m row 15 toes to bar 15 Burpees *Every 7 minutes stop and perform 10 clean & Jerks (155,105) Scale the load so you...
by CFS | Jul 25, 2019 | News
Warm-Up: Coach’s choice Pre WOD: Strength/Conditioning 3 Rounds 10 Back Squats @ 70% of Max 14 Alternating Double Kettlebell Overhead In-place Reverse Lunges *Rest 2 Minutes Between Rounds WOD: Inversion 4 Rounds for time (16 min time cap) 20 Dumbbell...
by CFS | Jul 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Rope climb practice WOD: Danger Island Teams of 2. 1 person works while the other rest. The next athlete can start when their partner touches the rope. AMRAP 25 10/7 Calorie bike 10 Ab-mat sit-ups 10 Push-ups 1 rope climb or...
by CFS | Jul 24, 2019 | News
Get more out of your training with a nutrition plan that fits your needs! The Synergistics Nutrition Coaching Program is for everyone who wants to feel, perform, and look better by creating powerful nutrition habits and better understanding your relationship with...
by CFS | Jul 23, 2019 | News
Becka Warm-Up: Coach’s choice WOD prep: Hang power snatch Take 10 minutes to build to a heavy Double. WOD: Meat Grinder 5 Rounds for time 400 Meter Run 40 Double Unders 10 Hang Power snatches (115,75) *The load you choose for the barbell you should be able to...
by CFS | Jul 23, 2019 | Events, News
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your...
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