by CFS | Dec 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements then Shuffle the deck WOD: Deck of Cards Alternate movements for each card. 1. Ab-mat sit-ups 2. Med ball chest pass to a partner x 2 3. Plank Burpees 4. Air squats 5. Dumbbell Snatch (Choose a load you are...
by CFS | Dec 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build the squat clean to heaviest WOD weight. WOD: GMO Option 1 & 2 AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95,65) 20 Lateral barbell hops Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115,80) 20...
by CFS | Dec 3, 2019 | News
Michelle Warm-Up: Coach’s choice WOD prep: Muscle-up transition practice Handstand push-up practice WOD: “Gently Down the Stream” Option 1: Opens AMRAP 20 2 Muscle-ups 4 Strict Handstand push-ups 8 calorie row 10 Ab-mat sit-ups Option 2:...
by CFS | Dec 3, 2019 | News
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday. Note...
by CFS | Dec 2, 2019 | News
Due to the weather forecast, the 5:30 am & 6:30 am classes on Tuesday, December 3rd are canceled. All other classes will run on their regular schedule.
by CFS | Dec 2, 2019 | News
Beth Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Double Vision AMRAP 10 20 Box Jumps (24,20) 20 Jumping Pull-Ups 20 Kettlebell Swings (35,26) 20 Walking Lunges 20 Knees-to-Elbows rest 2 minutes AMRAP 10 20 Push Presses (45,35) 20 Single kettlebell...
by CFS | Dec 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Thruster On the 2 minutes for 5 rounds (10 minutes) build to a heavy double. WOD: Franski For time (10-minute cap) (If the class is greater than 10 run the WOD in 2 heats.) 21-15-9 Thrusters Option 1 (95,65) Option 2 (75,55)...
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