by CFS | Sep 25, 2017 | Events, News
Who wants to do a 30 day nutritional challenge! Join in and commit to 30 days of eating clean. This means lean protein, healthy fats, fruit and LOTS of veggies, including sweet potatoes and some nuts and seeds. Design your 30 days so that it works...
by CFS | Sep 25, 2017 | Events, News
Get pumped up for the BRO Down! Friday, October 27th at 6:30pm All CrossFit athletes are invited to join us at CFS for our CrossFit BroDown Any CrossFit athlete from any box is welcome! We will be woding in teams of 2. We will put...
by CFS | Sep 25, 2017 | News
Warm-up Coach’s choice WOD prep Prep the Curtis P to heaviest wod weight. WOD Wacky Packs AMRAP 4 15 Curtis P’s(95,65) Max burpees over the barbell Rest 4 minutes AMRAP 4 12 Curtis P’s (115,75) Max burpees over the barbell Rest 4 minutes AMRAP 4 9...
by CFS | Sep 24, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push Jerk WOD Teams of 2 Complete 100 Double unders 80 Wall balls 60 Push jerks 40 Abmats 100 Double unders Post WOD game
by CFS | Sep 24, 2017 | News
Warm-up Coach’s choice WOD prep Prep the stone to shoulder to WOD weight. WOD Penny Candy EMOM 30 Minute 1 3 Stone to shoulder(AHAP) Minute 2 15 wallballs(20,14) Minute 3 18/12 Calorie bike *Your goal is to get each segment done in 30 seconds to allow...
by CFS | Sep 23, 2017 | News
Warm-up Coach’s choice WOD prep Pull-ups toes to bar WOD Double Dragon 6 Minute Ladder 2 Pull-ups 2 Burpees 2 Dumbbell Box Step ups (50,35) *Add 2 reps every round Rest 3 minutes 6 Minute Ladder 2 Toe 2 Bar 2 Burpees 2 Box Jumps(24,20) *Add 2 reps every round...
by CFS | Sep 22, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Double Unders WOD 7 rounds of alternating movements 30 seconds work 15 seconds rest pushups / plate overhead walk (5 m increments) double unders / plate ground to overhead Score total reps for each movement Post WOD...
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