by CFS | Mar 8, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Helen 3 rounds for time 400m run 21 Kettlebell swings(53,35) 12 Pull-ups Option 2: Same Option 3: (35,26) Options for pull-ups: 1. Ring rows 2. Bar box assisted 3. Jumping pull-ups Post WOD: Agile 8...
by CFS | Mar 7, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep & Practice the lifts WOD: Bro Session or perform a WOD you missed this week! Bench press 10 x 5 reps Dumbbell 1 arm row 10 x 5 reps each arm Dumbbell 1 arm tricep kickbacks 10 x 5 reps each arm Barbell curls 10 x 5 reps...
by CFS | Mar 6, 2020 | News
Warm-Up: 2 rounds 5 Calorie bike 10 Spiderman turnouts. 10 Glute bridges 10 Quad grabs 10 Scap push-ups 6 Reverse lunges Pre WOD prep: Prep the movements: Overhead Plate Reverse alternating lunges Plate Ground-to-Overhead Burpees to Plate WOD: Go time AMRAP (in a Team...
by CFS | Mar 5, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Jiffy Pop 5 Rounds: 9 Toes to Bar 15 Medball cleans (20,14) Directly Into… 5 Rounds: 10 Power Cleans (135,95) 20 Ab-mat sit-ups Option 2 load: (115,80) Option 3 load: (95,65) Post WOD: Mobility...
by CFS | Mar 4, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Hamburger Helper (30-minute cap) For Time 1,500 meter Row 25 Russian Kettlebell swings(70,53) 1,000 meter Row 25 Handstand push-ups 750 meter Row 25 Russian Kettlebell swings(70,53) 500m row 25...
by CFS | Mar 3, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: 20 minutes to build to a heavy complex. 1 Snatch grip deadlift 1 Hang power snatch 1 overhead squat WOD: Option 1 & 2 “WZAOC QUALIFIER 16.4” AMRAP 9 3 Power Snatches (75,55) 3 Box Jumps (24,20) 6 Power Snatches (75,55) 6...
by CFS | Mar 3, 2020 | 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...
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