by CFS | Dec 31, 2019 | News
How to get in the best shape of your life! You can’t outwork a poor diet… Make a lasting change in 2020! Join us in the Whole Life Challenge! 6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39...
by CFS | Dec 31, 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 | Dec 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the lifts to the heaviest WOD weight. Athletes should pair with similar strengths if possible. *Absolutely no dropping load from overhead. Choose a load you can control from overhead down to the floor. WOD: Mistle Toe...
by CFS | Dec 29, 2019 | News
Colin Warm-Up: Coach’s choice WOD prep: Perp the row, bike, and sprints. WOD: Three Wise Men With a 25 minute running clock. Every 5 Minutes x 5 Rounds (each round should be a sprint) 20/14 Calorie Row 20 x 10 Meter Shuttle Sprints(athletes must touch the line...
by CFS | Dec 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep & Practice the lifts WOD: Bro Session (Compare from 12/01/19) or perform a WOD you missed this week! Bench press 10 x 3 reps Dumbbell 1 arm row 10 x 5 reps each arm Barbell curls 10 x 7 reps *100m ski, row or run after...
by CFS | Dec 28, 2019 | News
We decided to adjust the New Year’s Eve schedule. Tuesday, 12/31 6:30am Adult CrossFit 8:00am Adult CrossFit 9:30am Adult CrossFit No kids class Wednesday, 1/1 11:00am Adult CrossFit -No kids/teens classes
by CFS | Dec 27, 2019 | News
Belinda Warm-Up: Coach’s choice WOD prep: Prep the row and carry’s. WOD: “Tinsel Town” Teams of 4 or 5. 2 people work while the others rest. Rotate the row and farmers carry as you like. With a 40 minute clock Max calorie row 50m Double...
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