by CFS | Oct 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power clean 15 minutes to build to a heavy single. WOD The Wall (20-minute cap) 3 rounds for time 500 m row 12 Power cleans (135,95) 21 Wall balls (20,14) RX Plus: Power cleans (155,105) Option 2: The Wall (20-minute cap) 3...
by CFS | Oct 2, 2019 | Events, News
Workouts for In-House Throwdown on Sunday, November 10th. WORKOUT 1 12 min to establish a 1 RM Power Clean or Squat Clean for each athlete. The combined lifts will be your score. 1 bar per team. WORKOUT 2 Ski Ball AMRAP 12 RX Division: 10 Russian Kettlebell...
by CFS | Oct 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 | Oct 1, 2019 | News
Becka Warm-Up: Coach’s choice WOD prep: 15 minutes to build to a heavy Turkish get-up on each arm. Practice double unders and speed steps between rounds. WOD “From Russia with Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups After each...
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