by CFS | Feb 8, 2020 | News
Deb Warm-Up: Coach’s choice Pre WOD prep: On the 2 minutes for 7 sets build to a heavy single deadlift. 5,5,3,3,1,1,1 WOD: The Walking Dead or perform a workout you missed this week! AMRAP 15 minutes of: 600m turf un 6 Deadlift, 70% of your heavy single. Post...
by CFS | Feb 7, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: WOD: Face Time AMRAP 30. Teams of 2. 1 athlete works while the other rests. Athletes will alternate through the movements. Athlete 1 does ab-mat sit-ups. Athlete 2 does walking lunges, athlete 1 does air squats, athlete 2...
by CFS | Feb 6, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Grand Finale 4 rounds for time 1000m row 200m farmers carry(53,35)Dumbbells or kettlebells 30 Medball partner chest passes(20,14) (6ft distance) *Partners will switch every 250m on the row *Partners...
by CFS | Feb 5, 2020 | News
Tyler Warm-Up: Coach’s choice Pre WOD prep: Strict Gymnastics 3 Sets for Max Reps Max Strict Handstand Push-ups rest 3 minutes between sets. or Strict Press 5,5,5,5,5 *Increasing in weight each set WOD: Hard Rock AMRAP 12 10 Strict Presses (95,65) 25 Double...
by CFS | Feb 4, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a...
by CFS | Feb 4, 2020 | Events, 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 | Feb 3, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Synchronicity Teams of 2. 1 person works while the other rests. Divide the reps and ski calories as you wish. 60-50-40-30-20 (30-minute cap) Wallballs (20,14) Dumbbell power snatch (50,35) Calories...
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