by CFS | Feb 8, 2018 | Events, Kids & Teens WOD, News
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be...
by CFS | Feb 8, 2018 | News
Puck Head Warm-Up Coach’s choice WOD prep Work up to a 3 rep heavy thruster. WOD “ANGUS” 3 Rounds for Time 10 Thrusters (135,95 ) 12 Pull-Ups 25 Burpees Option 2: 3 Rounds for Time 10 Thrusters (95,65 ) 12 Pull-Ups 25 Burpees Option 3: 3 Rounds for Time 10...
by CFS | Feb 8, 2018 | Kids & Teens WOD
Warm-Up Follow the Leader snake run. WOD prep Simon says. The penalty is 5 Burpees. if you do the exercise with out simon saying WOD AMRAP 8 20 dumbbell farmers carry(10m up and 10m back) 8 burpees 8 Dumbell push press Post WOD Game coaches...
by CFS | Feb 7, 2018 | News
Love those partner WODS! Warm-Up Coach’s choice WOD prep Hang power snatch work up to WOD weight. WOD Twentylishes EMOM 20 Minute 1 50 double unders Minute 2 5 Hang power snatches(135,95) Option 2: EMOM 20 Minute 1 40 double unders Minute 2 5 Hang power...
by CFS | Feb 7, 2018 | News
Congratulations to Ken Anderson , January Athlete of The Month! Let’s get to know Ken a little better with some questions below. When and how did you get started with us? My wife Margie and I took Foundations in September of 2015. I had always been active and...
by CFS | Feb 7, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 5 Push Ups – Monkey Bar Traverse 10 Super Slow Squats – 10 Spiderman turn outs 9 Jump Touch – Broad Jump 10m 9 Burpees – Lunge Walk 10m WOD prep Push-press Russian swing WOD 21-15-9 Box jumps Russian Kettlebell Swings Push...
by CFS | Feb 6, 2018 | News
What a community! Warm-Up Coach’s choice WOD prep Medball clean WOD Mr. Roboto 21-15-9 reps for time of: Calorie row Ring Dips GHD sit-ups Medicine Ball Cleans, (20,14) Option 2: 21-15-9 reps for time of: Calorie row Push-ups Sit-ups x 2 Medicine Ball...
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