by CFS | Mar 21, 2018 | News
Warm-Up Coach’s choice WOD prep WOD “Goat / Wheel house Day ” On the Minute x 20 Odd Minutes Goat: movement Even Minutes: Wheel House movement “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats....
by CFS | Mar 21, 2018 | Kids & Teens WOD
Warm-up Animal Relays Pre wod Knees behind the PVC: Set a PVC pipe in J-hooks several inches off the ground (at or below knee height of athletes) and place a Kettlbell underneath the PVC) Have athlete practice deadlift set up keeping knees behind PVC and heels firmly...
by CFS | Mar 21, 2018 | Events, News
Our Kettlebell Kitchen rep will be at CFS this Saturdaty, 3/24 from 8am – 11am. Sample some food and ask questions about the best way to set up ordering.
by CFS | Mar 20, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep Prep the movements WOD AMRAP 20 Teams of 2. One athlete completes a full round while the other rests. 7 Kettle bell swings 7 Box jumps sprint 10m up 7 ab-mat-sit-ups sprint 10m back Post Wod Game coaches...
by CFS | Mar 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Good & Plenty EMOM x 16 (4 Rounds): 1st: 15/12 Calorie Bike 2nd: 5 Hang power cleans (115,80) + 5 Push-press(115,80) 3rd: 15/12 Calorie Bike 4th: 2 rope climbs Option 2: 1st: 15/12 Calorie Bike 2nd: 5...
by CFS | Mar 19, 2018 | News
First day of Spring! Warm-Up Coach’s choice WOD prep Prep the movements WOD Hansen 5 rounds for time of: 30 kettlebell swings(70,53) 30 burpees 30 GHD sit-ups Scaling: This Hero workout is intended to be a long, metabolic challenge that places great demand on...
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