by CFS | Aug 1, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each: Shuttle Run Plank Duck Walk Inch Worm Super Slow Squats Toes to Bar WOD prep Squat snatch practice with dowel. Progress to training bars if the dowel practice looks good. WOD Doubles and Oly (CrossFit Games 2018) For time: 50 double-unders or...
by CFS | Jul 31, 2018 | News
Warm-Up Coach’s choice WOD prep Strict press 15 minutes to build to a 3 rep heavy. WOD Magic Carpet Ride Option 1 RX 1,000m row 50 Plate push-ups 30 pull-ups 50 sit-ups 1,000m row Option 2 1,000m row 40 Plate push-ups 20 pull-ups 50 sit-ups 1,000m row...
by CFS | Jul 31, 2018 | News
Beginning August 1st there will no longer be an 8:30am class offered on Tuesdays and Thursdays.
by CFS | Jul 31, 2018 | Kids & Teens WOD
Warm-Up Game coaches choice WOD prep Rope climbs WOD AMRAP 8 1 rope climb 3 push-ups 6 box jumps 9 Kettle bell dead lifts Post WOD: Game coach’s choice.
by CFS | Jul 31, 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 | Jul 30, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Spider Zombie” 800 Meter Run 21-15-9 Wall Balls (20,14) Kettlebell Swings (70,53) 800 Meter Run Option 2: 800 Meter Run 21-15-9 Wall Balls (14,10) (10′,9′) Kettlebell Swings (53,35) 800 Meter...
by CFS | Jul 29, 2018 | Kids & Teens WOD
Warm-Up: 20 Single Unders 10 Squats 10 Push Ups 10 V Ups 10 Seesaw Press 20 Single Unders WOD prep: Dumbbell Complex 1 rep equals 1 DB Push Up, 1 DB Row Left Arm, 1 Row Right Arm, 1 Cluster WOD 20 Dumbbell Complex’s 40 Sit Ups 80 Double Unders Kids 8-10 10...
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