by CFS | Nov 23, 2019 | News
Chris M. Warm-Up: Coach’s choice WOD prep: Prep the Bench press and Kettlebell swing to WOD weight. WOD: Perform a WOD you missed this week or Kettlebell “Lynne” Five rounds for max reps of: Bodyweight bench press American KB Swings (70,53) *...
by CFS | Nov 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Worcester Fire Lieutenant Jason James Menard, 39, passed away Wednesday, November 13, 2019 from injuries suffered when he became trapped in a four-alarm fire in Worcester, after helping his Ladder crew...
by CFS | Nov 22, 2019 | News
Wednesday 11/27: No 7:30pm class Thursday Thanksgiving Day, 11/28 we will offer the following schedule: 7:00 am – Adult CrossFit 8:30 am – Adult CrossFit Please sign in upon arrival. **There will be no kids class on 11/28 Friday, 11/29 we will offer the following...
by CFS | Nov 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: Snatch complex 1 snatch grip deadlift 1 hang power snatch 1 overhead squat Build to WOD weight WOD: 5 Rounds for time: 9 Snatch Grip Deadlift (135,95) 6 Hang Power Snatch (135,95) 3 Overhead Squat (135,95) *Your overhead...
by CFS | Nov 20, 2019 | News
Hanz Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Blue Light Special” 4 Rounds for time: 800m row 60 Double unders 40 Ab-mat sit-ups 200m turf run Options for double unders: 1. 60-speed steps 2. 90 single unders *If not jumping rope,...
by CFS | Nov 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Back Squat. 5 sets. Try to add weight each set. Build to a heavy double 10,8,6,4,2,2,2 Rest 2-3 minutes between sets. WOD: “Ski Sprint” 12-minute max calories. Teams of 3 Partner 1 does 30-sec max calories. Partner 2...
by CFS | Nov 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Press complex (Out of the rack) 1 push press 1 push jerk 1 split Jerk *20 minutes to build to a heavy complex. WOD: Purple Rain AMRAP 10 2 Burpees 2 Wallballs (20,14) 4 Burpees 4 Wallballs (20,14) *Continue to add 2 reps for the...
Recent Comments