by CFS | Sep 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the STOH to heaviest WOD weight. WOD: “Looking Glass” With a 21 minute clock AMRAP 5 (Minute 0 to 5) 21-15-9 Burpees over the barbell STOH Option 1 (95,65)Option 2 (75,50)Option 3 (55,35) Rest Minute 5 to 10...
by CFS | Sep 29, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the deadlift to WOD weight. Practice rowing, toes to bar and ring muscle-ups. WOD “Tow The Line” AMRAP 15 60 calorie Row 50 Toes-to-Bars 40 Calorie row 30 Deadlift (185,125) 20 Calorie row 10 Ring Muscle-ups *If the...
by CFS | Sep 28, 2019 | Events, News
Hello CFS athletes – Were you thinking about it and then when you finally decided you’re up for the challenge, it was full? Now’s your chance. Below is the link to the original post with all the details (well as much as we’ll tell...
by CFS | Sep 28, 2019 | News
Warm-Up: Coach’s choice WOD prep Strength Bench Press (Heavy Double) 15 mins to establish a 2 rep max WOD: “Prim & Proper” For Time (with a Partner) 150 Wall Balls (20,14) * Partner Holds Kettlebells, farmer carry style (70,53) *100 Box Jump...
by CFS | Sep 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean & jerk to WOD weight. Practice rope climbs. WOD: Option 1: Teams of 2. 1 athlete works while the other rests, except for the sandbag carry. For Time 40 Clean and Jerks (135,95) 400 Meter Team Sandbag...
by CFS | Sep 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: EMOTM – 9 Minutes Minute 1: 5 plate squat therapy reps + 5 PVC pass-throughs Minute 2: 10 PVC snatch-grip push jerk (from back rack) Minute 3: 5 PVC sots press, 1-second pause in lockout (PVC) The focus on today is movement quality to...
by CFS | Sep 25, 2019 | News
“Come and get it people” Greg Glassman – Defining CrossFit Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: The Big Lebowski 45-minute cap (New leader board WOD!) Option 1,2 and 3 for time: 800-m run 1000-m row 800-m run 1000-m ski...
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