by CFS | Sep 5, 2018 | News
Happy Birthday Billy Boy! 60’s looking good on you! Warm-Up Coaches choice WOD prep Prep the dead lift to wod weight WOD Billy Boy AMRAP 25 (team of 3 or 4) 9 Dead lifts (225,150) Scale load as needed. 9 Push-ups 9 calorie row 9 pull-ups Team alternates...
by CFS | Sep 4, 2018 | Kids & Teens WOD
Warm-Up Coaches chioce WOD prep 8 sets on the 2 minutes 1 power clean 1 front squat climb to a perfect set Athlete 1 starts at 0 Athlete 2 starts at 1 Athlete 1 starts at 2 Athlete 2 starts at 3 Continue for 8 sets each. WOD AMRAP 8 2 squats 2 burpees 100m run 4...
by CFS | Sep 4, 2018 | News
Warm-Up Coaches choice WOD prep: Thruster Build to heavy set of 3 WOD: Rank and file 21-15-9 Thrusters(95,65) 400m run Option 2: 21-15-9 Thrusters(75,50) 400m run Option 3: 12-9-6 Thrusters(45,35) 400m run Post WOD: Accumulate 2 minutes in an L-sit. Endurance &...
by CFS | Sep 4, 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 | Sep 3, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Hanging knee ups: Suspended from a low pull up bar, tuck your chin and try to bring knees and forehead as close together as possible. WOD Partner AMRAP 10: 5 Med ball clean and...
by CFS | Sep 3, 2018 | News
Has anyone seen this man? Please post if you have any information. Thank you.. Warm-Up Coach’s choice WOD prep 15 minutes to build to a heavy set of 3 power cleans. WOD Criss Cross AMRAP 15: 30 Double Unders 15 Power Cleans (115,80) 30 Double Unders...
by CFS | Sep 2, 2018 | News
Warm-Up Coaches choice WOD prep Prep the movements for Loredo U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was...
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