by CFS | Oct 4, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Handstand Kick-ups WOD AMRAP 10 2 Handstand Kick-ups 20 Jump Ropes 2 forward rolls on blue mats 10 m of over head hula hoop walking lunges Post WOD...
by CFS | Oct 4, 2017 | News
Warm-up Coach’s choice WOD prep Pistols WOD Bronco Billy AMRAP 20 10 alternating pistols. 20 M KB Suitcase lunges (70, 53)10m up 10m back 10 Box Jumps (30,24) 200 M Run Pistol options: 1. Hold rings 2. Holds bands 3. Pistol to a bench or box. Below...
by CFS | Oct 3, 2017 | News
Join us for Girls Night Out this Friday! This is just a fun night of team workouts with just the ladies! Any skill level can do this!! Click here for original post and registration link.
by CFS | Oct 3, 2017 | News
Elizabeth Warm-up Coach’s choice WOD prep Hang Power Clean Build to WOD Weight. WOD Sergeant Highway 2 Rounds for Max Reps 2 Minutes Max Cal Row 2 Minutes Max Handstand Pushups 2 Minute Max Hang Power Clean (135, 95) 2 Minutes Max Cal Bike 2 Minutes Rest Option...
by CFS | Oct 3, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Deadlifts WOD 4 Rounds for time 10 Deadlift 100 M Farmer’s Carry 200 M Run Post WOD Game!
by CFS | Oct 3, 2017 | Events, News
Thursday, October 5th is Bring a Friend Day at CFS. Bring a friend day is an opportunity for a CFS member to bring a friend that has never tried CrossFit before or is a CrossFitter who is looking for a new box. Please register with the link below if you will be...
by CFS | Oct 2, 2017 | News
Jess getting after the lunges at the North East Coast Masters Comp! Warm-up Coach’s choice WOD prep Handstand Practice WOD Philo Beddoe Teams of 2 180 Double Unders 60 Chest to Bar Pullups 120 Wallballs 180 Double Unders * One person works while the other rests....
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