by CFS | Feb 1, 2018 | Events, News
New CFS apparel is now avaialble through a temporary on-line store that we have set up. This store will be available until Wednesday, February 14th. Click here to log in to the on-line store If you logged into this site last time we offered this (Dec 2016)...
by CFS | Feb 1, 2018 | Kids & Teens WOD
Warm-Up Jana Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the...
by CFS | Jan 31, 2018 | News
Nap Time Warm-Up Coach’s choice WOD prep Knees to elbows WOD CrossFit Main Site from 1/31/18 For time: 30 overhead walking lunges(45,25) 30 knees-to-elbows 30 abmat sit-ups 30-cal. row 30 sit-ups 30 abmat sit-ups 30 overhead walking lunges(45,25) Option 2: 20...
by CFS | Jan 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 (last done on 6-20-17) AMRAP 20 (AMRAP 12 kids) 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 Burpees *One athlete works while the other rests Post WOD...
by CFS | Jan 30, 2018 | News
Warm-Up Coach’s choice WOD prep Back squat Build to a heavy 3 WOD Midnight Run Compare score from (Thursday 7/20/17) AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818,...
by CFS | Jan 29, 2018 | News
Tracey Warm-Up Coach’s choice WOD prep Skill: Push press WOD Romper Room 5 Rounds: 1:00 Row for Calories 1:00 Push-press (95,65) 1:00 10m Shuttle Runs 1:00 Rest Option 2: 5 Rounds: 1:00 Row for Calories 1:00 Push-press (75,50) 1:00 10m Shuttle Runs 1:00 Rest...
by CFS | Jan 28, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of for quality: Ring Rows Squats Kipping Swings AB-mat sit-ups Tuck Jumps WOD prep Dumbbell hang power clean WOD 40 Sit Ups 30 Box Jumps 20 DB Hang Power Cleans 10 Toes to Bar 20 Hang Power Cleans 30 Box Jumps 40 Sit Ups Post WOD Game- Coaches...
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