by CFS | Sep 7, 2017 | News
Team work! Warm-up Coach’s choice WOD prep Muscle Ups and muscle up transitions WOD Dunn Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was...
by CFS | Sep 6, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Prep movements in the WOD WOD Max Double Unders in 90 Seconds Then: 3 Rounds of: 15 Thrusters 10 Toes to Bar Time ends when you complete the same number of double unders that were completed in the beginning. Post WOD...
by CFS | Sep 6, 2017 | News
Warm-up Coach’s choice WOD prep Coaches game! WOD The Thunderstorm Teams of 2 divide the reps however you like. AMRAP 22 50 Ab-mat sit-ups 400m Sand Bag Run(50,35) 50/35 Calories on the rower. Teams must hold the sand bag for the entire 20 minutes. Every time...
by CFS | Sep 5, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Clean WOD Kids 8-10 Row 200 M Then 3-6-9-12-15 Dumbbell Hang Power Cleans Burpees Then Row 200 M Middle school & High school Teams of 2. 1 athlete works while the other rests. Divide the reps however you like....
by CFS | Sep 5, 2017 | News
Warm-up Coach’s choice WOD prep Practice the movements of the wod. WOD Circle of Iron 4 Sets of tabata. A tabata set is 8 rounds :20 of work :10 rest. 2 rounds of rest between movements. Your score for the tabata is your lowest reps in any given round....
by CFS | Sep 5, 2017 | News
Thursday, September 7th 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 | Sep 4, 2017 | News
Warm-up Coach’s choice WOD prep Prep the hang power clean to heaviest wod weight. WOD The Big Boss AMRAP 4 21Hang power cleans(135,95) 21 burpees over the bar Max Cal bike with remaining time Rest 4 minutes AMRAP 4 15 Hang power cleans(155,105) 15 burpees over...
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