by CFS | Sep 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the deadlift to WOD weight. WOD: “TWISTED BISCUIT” 5 Rounds for Time 20/14 Calorie row 15 Deadlifts (bodyweight) 10 Handstand Push-Ups 5 Burpee Pull-Ups Option 2: 5 Rounds for Time 20/14 Calorie row 15 Deadlifts...
by CFS | Sep 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Back squat 5,5,5,5,5 25 minutes to climb to a heavy 5 reps. *Then prep for “Freddy Krueger” This is a burner workout… What is a “Burner”? Burners are all-out efforts and one of the best ways to build metcon...
by CFS | Sep 3, 2019 | Events, Kids & Teens WOD, News
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by...
by CFS | Sep 3, 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 | Sep 2, 2019 | News
Warm-Up Coach’s choice WOD prep Clean & Jerk 12 minutes to build to a heavy single, WOD “Last Run” AMRAP 5 Buy-in 20/14 Cal ski erg Max Clean and Jerks (135,95) Rest 5 minutes AMRAP 5 Buy-in 20/14 Cal ski erg Max Clean and Jerks (155,105) Rest 5...
by CFS | Sep 1, 2019 | News
Warm-Up Coaches choice WOD prep Prep the movements for Loredo U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was...
by CFS | Aug 31, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Centurion Option 1: For Time 100 calorie Row 100 calorie Ski Erg 100 calorie Assault Air Bike Every 2 minutes, perform: 7 Burpees Perform the 7 burpees at the two-minute mark, and every two minutes after...
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