by CFS | Dec 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements for the WOD WOD: “12 Days of Christmas” (1) Thruster (135,95)(12 sets) (2) Hang power cleans (135,95)(11 sets) (3) Deadlifts (135,95)(10 sets) (4) Burpees over the barbell (9 sets) (5) Toes to bar (8...
by CFS | Dec 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Dumbbell snatch and wall balls to WOD weight. WOD: Option 1: EMOM 21 Minute 1 10 Wallballs (20,14)(10′ target) Minute 2 10/7 Calorie bike Minute 3 10 Dumbell snatches (50,35) Option 2: EMOM 21 Minute 1 10...
by CFS | Dec 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: Practice tire flips WOD: Strong Man WOD or choose a WOD you missed this week. 20 Down To 1 Cals Row * 1 x Tire Flip Between Each Interval *AHAP Post WOD: Banded hamstring stretch. 2 minutes per side CFS Brief: Adjusted Holiday...
by CFS | Dec 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Yin AMRAP 15 Teams of 2. Athletes complete full rounds before switching. 10/7 calorie Ski 10 Kettlebell swings Option 1 (53,35) Option 2(35,26) Option 3(26,18) 5 Burpees 5-minute rest, transitioning...
by CFS | Dec 19, 2019 | News
Outside of your workout, the food you fuel your body with is essential to looking, feeling, and performing your best. If you want real results then you’ve got to eat right. That’s why we’re excited to announce that we’ve partnered with Nutre –...
by CFS | Dec 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build to a heavy double WOD: Baby Blitzen 5 rounds for time 12 Calorie row 10 Thrusters (115,80) Option 2: 5 rounds for time 12 Calorie row 10 Thrusters (95,65) Option 3: 5 rounds for time 12 Calorie row 10 Thrusters...
by CFS | Dec 19, 2019 | Kids & Teens WOD, News
The class schedule will be adjusted on the following dates: Tuesday, 12/24 7:30am Adult CrossFit 9:00am Adult CrossFit 10:30am Adult CrossFit 12:00pm Adult CrossFit No kids class Wednesday, 12/25 CLOSED Tuesday, 12/31 7:30am Adult CrossFit 9:00am Adult CrossFit...
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