by CFS | Oct 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight WOD: Hedge Your Bets 3 Rounds: 500 Meter Row 12 Dead lifts (Body weight) 21 Burpees over the bar Endurance & Stamina: 150 wall balls for time. Every minute ladder up burpees 2,4,6,8,10...
by CFS | Oct 2, 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 1, 2018 | News
Warm-Up Coach’s choice WOD prep Dumbbell snatch & toes to bar practice. WOD: This Little Piggy went to Market 30 Toes-to-bars 40 Alternating single-arm dumbbell snatches(50,35) 50 Box jump overs (24,20) 40 Alternatingssingle-arm dumbbell snatches(50,35) 30...
by CFS | Oct 1, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Super set 5 DB bench press 5 Strict pull-ups *Use bands if needed for pull-ups. WOD AMRAP 10 50m DB farmers carry(25 m up/25 m back) 10 burpees Post WOD:...
by CFS | Sep 30, 2018 | News
Warm-Up Coach’s choice WOD prep Pause front squat Work at 75% of your 1RM Front Squat for 4×2. Same weight across. Hold a one second pause at bottom of each rep. Shoot for a 5 to 10lb increase from last week, WOD: Merry GO Round 4 Rounds: 1 Minute Russian...
by CFS | Sep 29, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements and talk strategy. WOD: Farm Strong Teams of 4 or 5. One athlete works while the others rest. Athletes will rotate through a continuous 200m sand bag carry(50,35) While the other athletes complete the work at...
by CFS | Sep 28, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push ups KB swings Sit Ups Burpees WOD prep OT3M 1 dead lift, 1 hang power clean, 1 front squat, 1 push press. Start with the bar and Add load each set if capable. Complete 5 sets of the complex. Athlete 1 start on round 1 Athlete 2 start on...
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