by CFS | Jun 28, 2017 | News
Warm-up Coach’s choice WOD prep Push Jerk warm up to your heaviest wod weight. WOD Marvelous Row 500 M 10 Burpees over rower 12 Shoulder to overhead (135, 95) Row 500 M 10 burpees over the rower 10 Shoulder to overhead (155, 105) Row 500 M 10 burpees over the...
by CFS | Jun 27, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Push Press WOD 5 Rounds 10 Push Press 20 Jump Ropes 300 M Row Post WOD Game!
by CFS | Jun 27, 2017 | News
Warm-up Coach’s choice Pre WOD Sumo Deadlift 20 minutes to build to a heavy 3 7,5,5,3,3,3 WOD 5 x 400 M Sprint Rest 90 Seconds in between sprints. *Record your time for each sprint and post on the white board. Post WOD Banded hamstring stretch. 2...
by CFS | Jun 27, 2017 | News
On Tuesday, July 4th our schedule will be adjusted to the following: 8:00am BootCamp (This class will be combined with the regular CrossFit class) 8:00am CrossFit Adults (Childcare will be provided during this class) 9:30am CrossFit Adults These will...
by CFS | Jun 26, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Tiger Pullups 5 sets of 3 WOD 21-15-9 Toe 2 Bar Wallballs Box Jumps Post Wod Game!
by CFS | Jun 26, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD 4 Full Tabatas (20 second of work/10 seconds of rest) 1 minute rest between each. Overhead alternating plate step forward lunges (45, 35) Ab-mat sit-ups Pull-ups Calorie bike *Score is total reps for all 4...
by CFS | Jun 25, 2017 | News
Beginning the week of July 3rd the Childcare schedule will adjust to the schedule below. MONDAYS 4:30pm 5:30pm WEDNESDAYS 4:30pm 5:30pm FRIDAYS 4:30pm 5:30pm SATURDAYS 8:30am...
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