by CFS | Oct 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power clean 15 minutes to build to a heavy single. WOD The Wall (20-minute cap) 3 rounds for time 500 m row 12 Power cleans (135,95) 21 Wall balls (20,14) RX Plus: Power cleans (155,105) Option 2: The Wall (20-minute cap) 3...
by CFS | Oct 2, 2019 | Events, News
Workouts for In-House Throwdown on Sunday, November 10th. WORKOUT 1 12 min to establish a 1 RM Power Clean or Squat Clean for each athlete. The combined lifts will be your score. 1 bar per team. WORKOUT 2 Ski Ball AMRAP 12 RX Division: 10 Russian Kettlebell...
by CFS | Oct 2, 2019 | News
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday. Note...
by CFS | Oct 1, 2019 | News
Becka Warm-Up: Coach’s choice WOD prep: 15 minutes to build to a heavy Turkish get-up on each arm. Practice double unders and speed steps between rounds. WOD “From Russia with Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups After each...
by CFS | Sep 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the STOH to heaviest WOD weight. WOD: “Looking Glass” With a 21 minute clock AMRAP 5 (Minute 0 to 5) 21-15-9 Burpees over the barbell STOH Option 1 (95,65)Option 2 (75,50)Option 3 (55,35) Rest Minute 5 to 10...
by CFS | Sep 29, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the deadlift to WOD weight. Practice rowing, toes to bar and ring muscle-ups. WOD “Tow The Line” AMRAP 15 60 calorie Row 50 Toes-to-Bars 40 Calorie row 30 Deadlift (185,125) 20 Calorie row 10 Ring Muscle-ups *If the...
by CFS | Sep 28, 2019 | Events, News
Hello CFS athletes – Were you thinking about it and then when you finally decided you’re up for the challenge, it was full? Now’s your chance. Below is the link to the original post with all the details (well as much as we’ll tell...
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