by CFS | Oct 31, 2018 | Kids & Teens WOD
Happy Halloween! Warm-Up Plank for 1 Minute Then 2 Rounds of 30 Seconds Each of: Push Ups Squats Tuck Jumps V Ups Dumbbell Press WOD prep Power Snatch In 10 Minutes establish a 3 Rep Max WOD 7 Bar Dips 10 m plate push 7 Burpees 10 m plate push Post WOD: Game –...
by CFS | Oct 30, 2018 | News
Happy Halloween! Warm-Up Hot potato WOD prep Prep the movements WOD AMRAP 20 “Tail Gate” 400 Meter Run 21 KBs (53,35) 15 Wall Balls(20,14) 9 Toes to Bar Option 2: 400 Meter Run 21 KBs (44,30) 15 Wall Balls(20,14)(9’ft target ladies) 9 Toes to Bar...
by CFS | Oct 30, 2018 | 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 29, 2018 | News
Warm-Up Coach’s choice WOD prep Hang Power Clean Build to a Heavy Single WOD “Hangman” For Time: 21 Hang Power Cleans (135,95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135,95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power...
by CFS | Oct 29, 2018 | Kids & Teens WOD, News
Our In House Throwdown is this Saturday November 3rd. We will be running 1 adult class @ 6:30 am. *All adult and Kids/Teens for the rest of the morning will be cancelled. Thank you.
by CFS | Oct 28, 2018 | Kids & Teens WOD
Warm-Up “SQUAT POTATO! Played like musical chairs. When the music goes off who ever is left holding the ball is out and must do tabata planks which will be running on the clock WOD prep Sumo Dead lift 2,2,2,2,2 WOD 3 Rounds 16 One Leg Squats 16 Russian KB...
by CFS | Oct 28, 2018 | News
In House Throw down this Saturday! Warm-Up Coach’s choice WOD prep Complex: 1 strict press 1 push press 1 push jerk or split jerk. *15 minutes to build to a heavy complex. WOD In House Comp WOD 3 Ragnarok RX 1 partner works while the other rests AMRAP 15 20/14...
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