by CFS | Sep 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Glory Days” Compare from 4/14/18 One athlete works while the other rests. *Divide the row and reps however you like. Teams of 2. 2000m row then 20 rounds of 5 pull-ups 10 push-ups 15 sit-ups then 2000m...
by CFS | Sep 5, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Ski Jump Teams of 3: 100/70 Ski Erg 100 Box jump overs (24,20) 100 Plate ground to overhead (45,35) 10 Rope climbs (15′) 100 Plate ground to overhead (45,35) 100 Box Jump overs (24,20) 100/70 Ski Erg...
by CFS | Sep 5, 2019 | Events, News
The CFS In-House Throwdown is a community building event that we host every year! Many of you have never competed before and this is a great opportunity to experience a competition environment while having a lot of fun with your friends! For those of you...
by CFS | Sep 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the deadlift to WOD weight. WOD: “TWISTED BISCUIT” 5 Rounds for Time 20/14 Calorie row 15 Deadlifts (bodyweight) 10 Handstand Push-Ups 5 Burpee Pull-Ups Option 2: 5 Rounds for Time 20/14 Calorie row 15 Deadlifts...
by CFS | Sep 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Back squat 5,5,5,5,5 25 minutes to climb to a heavy 5 reps. *Then prep for “Freddy Krueger” This is a burner workout… What is a “Burner”? Burners are all-out efforts and one of the best ways to build metcon...
by CFS | Sep 3, 2019 | Events, Kids & Teens WOD, News
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by...
by CFS | Sep 3, 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...
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