by CFS | Sep 28, 2019 | News
Warm-Up: Coach’s choice WOD prep Strength Bench Press (Heavy Double) 15 mins to establish a 2 rep max WOD: “Prim & Proper” For Time (with a Partner) 150 Wall Balls (20,14) * Partner Holds Kettlebells, farmer carry style (70,53) *100 Box Jump...
by CFS | Sep 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean & jerk to WOD weight. Practice rope climbs. WOD: Option 1: Teams of 2. 1 athlete works while the other rests, except for the sandbag carry. For Time 40 Clean and Jerks (135,95) 400 Meter Team Sandbag...
by CFS | Sep 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: EMOTM – 9 Minutes Minute 1: 5 plate squat therapy reps + 5 PVC pass-throughs Minute 2: 10 PVC snatch-grip push jerk (from back rack) Minute 3: 5 PVC sots press, 1-second pause in lockout (PVC) The focus on today is movement quality to...
by CFS | Sep 25, 2019 | News
“Come and get it people” Greg Glassman – Defining CrossFit Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: The Big Lebowski 45-minute cap (New leader board WOD!) Option 1,2 and 3 for time: 800-m run 1000-m row 800-m run 1000-m ski...
by CFS | Sep 24, 2019 | News
Warm-Up Coach’s choice WOD prep EMOM 9 With your team, each person will start @ a different movement and rotate in order. Minute 1 9/6 calorie bike Minute 2 5 barbell front squats/5 strict press Minute 3 3-5 strict pull-ups WOD: “CTC” Teams of 3...
by CFS | Sep 23, 2019 | News
Warm-Up: Coach’s choice WOD prep Prep the swings to WOD weight. Double under and speed step practice. WOD: 5 Rounds for time: 15 Kettlebell Swing (70,53) 400 Meter Run 40 Double Unders Option 2: 5 Rounds for time: 15 Kettlebell Swing (53,35) 400 Meter Run 40...
by CFS | Sep 22, 2019 | News
Warm-Up: Coach’s choice WOD prep Prep the movements to the chief build to WOD weight. WOD: “Fish Out Of Water”(Courtesy of CFNE) For Time: 2k Row 10 Rounds of “Heavy Chief” (155,105) Option 2: For Time: 2k Row 10 Rounds of “Chief” (135,95) Option 3: For Time: 2k...
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