by CFS | Jul 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Captain America II Team of 3 or 4 divide the reps, row & bike however you like. 1 athlete works on the inside movements while the others rest. *The sand bag run will rotate between the...
by CFS | Jul 3, 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 2, 2018 | News
Warm-Up Coach’s choice WOD prep Rowing technique WOD Kan Jam For time: 20 Calorie row 20 Burpees over the rower 19 Calorie row 19 Burpees over the rower 18 Calorie row 18 Burpees over the rower etc, etc, etc, until… 1 Calorie row 1 Burpee over the rower...
by CFS | Jul 1, 2018 | News
Warm-Up Coach’s choice WOD prep Power clean WOD Running Chief Option 1: 5 rounds for time 3 rounds of chief (135,95) 400m run 1 round of chief equals 3 power cleans, 6 push-ups, 9 air squats Option 2: 5 rounds for time 3 rounds of chief (115,65) 400m run Option...
by CFS | Jun 30, 2018 | News
Warm-Up Coach’s choice WOD prep Russian swings and double unders. WOD Jumping Beans 400m run buy in 5-10-15-20-25-20-15-10-5 Russian Swings (70,53) 10-20-30-40-50-40-30-20-10 DUs (5 swings, 10DU, 10 swings, 20DU, etc…) 400m run cash out Option 2: 400m run...
by CFS | Jun 29, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 3 (Similar strengths if possible) For Time (35 Minute Cap): 3 Rounds: 50 Ab-mat sit-ups 40 Bar Facing Burpees 30 Dead lifts (135,95) 200/140 Calorie Bike 2 Rounds: 50 Ab-mat sit-ups 40 Bar Facing...
by CFS | Jun 29, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang power snatch WOD Thrive 3 rounds for time of: 20 squats 15 Push-ups 10 Hang Power snatches Run 400 meters Post WOD: Mobility
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