by CFS | Aug 31, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Centurion Option 1: For Time 100 calorie Row 100 calorie Ski Erg 100 calorie Assault Air Bike Every 2 minutes, perform: 7 Burpees Perform the 7 burpees at the two-minute mark, and every two minutes after...
by CFS | Aug 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Dumbbell snatch and wall balls WOD: Kizmet 30-20-10: Dumbell Power Snatch (50,35) Wallballs (20,14) (10′) Directly Into… 10-20-30: Calorie Row 200m run after each row Option 2: Load: (40,25) Dumbbells (20,14) Med...
by CFS | Aug 30, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Trap bar deadlifts. Build to a perfect 5 reps 5 sets on the 3 minutes WOD AMRAP 10 5 calorie ski erg 5 slam balls 5 Burpees Post WOD: Agile 8
by CFS | Aug 29, 2019 | News
They’re here! Warm-Up: Coach’s choice WOD prep: Prep the hang clean and push jerk to WOD weight. Practice the Ski Erg! WOD: Teams of 3 AMRAP 30 10/7 Cals on the Ski erg 6 Hang power cleans (155,105) 5 Push jerks (Same) * 1 athlete works while the others...
by CFS | Aug 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Grand Plan Every 5 Minutes x 5 Rounds: 50 Double unders 40m shuttle sprint (20m up/ 20m back) 30 Ab-mat-sit-ups 20/15 Calorie Bike or 15/10 calorie row 10 Chest to bar Pull-ups *You should be able to...
by CFS | Aug 28, 2019 | News
On Monday, September 2nd CFS will offer two classes – 8:00am Adult CrossFit 9:30am Adult CrossFit There will be no kids classes on Labor Day.
by CFS | Aug 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build to a heavy 5 rep Thruster Practice dips & kettlebell swings WOD: “Punch & Judy” For time 20-minute cap. 800m run then 21-15-9 Thrusters (75,50) Kettlebell Swing (53,35) then 800m run *With the swings 7 thrusters,...
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