by CFS | Sep 28, 2017 | News
Warm-up Coach’s choice WOD prep Double under and toes to bar practice. WOD Candy Land(Last done on 3/21/17) 1000m Row 100 Double Unders 50 Sit-ups 25 Toes to Bar 50 Sit-ups 100 Double Unders 1000m Row Scale for double unders: 1. Volume 2 Speed steps or singles...
by CFS | Sep 28, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Deadlifts WOD 10 minute clock 21-15-9 Deadlifts Box Jump Overs at the 10 minute mark row 1k Post WOD mobilize
by CFS | Sep 27, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Squat cleans WOD 10-8-6-4-2 Squat Cleans 1-2-3-4-5 Wall climbs Post WOD game!
by CFS | Sep 27, 2017 | News
Roland Warm-up Coach’s choice WOD prep Prep the dead lift to wod weight. Practice HSPU WOD Kit Kat 21-15-9 Cal row Hand stand push-ups 9-15-21 BW Dead lifts Calorie row *Scale dead lift load as needed. Options for HSPU: 1. Box HSPU 2. Scale volume 3. Stink...
by CFS | Sep 26, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Over head lunge WOD With a plate complete AMRAP 15 20 M overhead lunge 20 M plate push 10 burpees to plate 400 m run Post WOD Mobilize
by CFS | Sep 26, 2017 | News
Come get your bench on! Warm-up Coach’s choice WOD prep Prep the bench press to wod weight. WOD Strict Lynn Five rounds for max reps of: Bodyweight bench press Strict Pull-ups *Rest as needed between rounds *Total reps for both movements is your score. When you...
by CFS | Sep 26, 2017 | Events, News
Friday, October 6th at 6:30 PM All CrossFit athletes are invited to join us at CFS for Girls Night Out on Friday, October 6th at 6:30pm Any CrossFit athlete from any box is welcome! We will be wodding in teams of 3. The teams...
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