by CFS | Jul 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Pose Running drills then Practice wall balls and burpees WOD: “Grease Lightning” AMRAP 15: Buy In: 800m run Then… 3 Wallballs, 3 Burpees 6 Wallballs, 6 Burpees 9 Wallballs, 9 Burpees … Up By 3’s Until...
by CFS | Jul 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the back squat to WOD weight. WOD: Saturday Night Fever Alternating on the 3 Minute to 27 minutes: First 3 Minutes – 10 Bodyweight back squats Second 3 Minutes- 400/350 meter row Third minute 30/20 calorie Bike On the...
by CFS | Jul 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Deadlift to Wod weight. Practice rope climbs WOD: Gang Busters 5 Rounds for Time 10 Deadlifts (155,105) 200-m run 1 Rope Climb (15 ft) 10 Hand release push-ups 10 Pull-Ups Option 2: 5 Rounds for Time 10 Deadlifts...
by CFS | Jul 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: For Time: Stars & Stripes for time Teams of 3 or 4. Split the work as you wish. One person works while the others rest. Complete the movements in the order written. 60 Clean and Jerks (135,95)...
by CFS | Jul 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Sledgehammer/ ball slam practice WOD: “Farmers Tan” 10 rounds for time 100-m KB farmers carry (70,53) 10 burpees 10 Ball slams (AHAP) or 20 Sledgehammer strikes. You choose. *Scale farmers carry as needed. Post WOD:...
by CFS | Jul 2, 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 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. Muscle up transition practice. WOD: Biking team Nate Teams of 2. Athletes complete full rounds then switch. AMRAP 30 2 Ring muscle-ups 4 HSPU 8 Kettlebell swings(70,53) 10/7 calorie bike Option 2: AMRAP 20 2...
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