by CFS | Jun 28, 2018 | News
Home of the brave.. Warm-Up Coach’s choice WOD prep Prep the hang power snatch to wod weight. WOD Thrive 5 rounds for time of: 20 squats 15 Push-ups 10 Power snatches(95,95) Run 400 meters Option 2: 5 rounds for time of: 20 squats 15 Push-ups 10 Power...
by CFS | Jun 28, 2018 | Kids & Teens WOD, News
July 4th will have an adjusted schedule. 8:00am Adult CrossFit (Childcare is offered at this time) 9:30am Adult CrossFit There will be no kids or teen classes on 7/4
by CFS | Jun 27, 2018 | Kids & Teens WOD
Warm-Up: Plank games with a twist: Facing your partner, listen for instructions on what tasks to complete in plank (Shake hands, wave, T-plank, etc). When the trainer says “cone” each partner tries to grab the low cone on the floor in between. Once one person has the...
by CFS | Jun 27, 2018 | News
Warm-Up Coach’s choice WOD prep Skill toes to bar WOD Triple Decker Teams of 2. One athlete works while the other rests. Athletes will complete full rounds then switch. AMRAP 22 12/8 cal bike 8 plate gound to over head(45,35) 8 Toes to bar *Scale load as...
by CFS | Jun 26, 2018 | Kids & Teens WOD
Warm-Up Run 400m then 1 round; 8 See Saw Squats 3 Forward Roll 8 Push Ups 10m walking lunges 8 Knees to Elbows 10 Broad Jumps 20 8 Superman to Hollow holds 10m Toy Soldiers WOD prep Kipping Swings WOD For Time: 25 Pull Ups 20 Wall Balls 15 Burpees 10 Pistols 5 m...
by CFS | Jun 26, 2018 | News
Warm-up: Coach’s choice Pre WOD: Prep the press, push press and push jerk to wod weights. WOD: 3:10 to YUMA AMRAP 5 20 Strict press (95,65) 50 double unders Max calorie row Rest 5 minutes AMRAP 5 15 push press (135,95) 50 double unders Max calorie row Rest 5...
by CFS | Jun 25, 2018 | News
Julia and her sister Isabel have brought their pop-up store called unEarthed to the Corner Spot in Ashland for the next few days. It’s literally across the street from CFS so pop in a see what they have. They’re open tonight (6/25) until 8pm...
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