by CFS | May 2, 2019 | News
Dear CFS Community, On May 26th I will be running in my first half-marathon, ‘Boston’s Run to Remember’. I have been training hard and, with the support of family and friends, I will cross that finish line! I will be “fundracing” for ‘Back on My Feet’, a national...
by CFS | May 2, 2019 | Kids & Teens WOD
Warm-Up: Hanna Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the...
by CFS | May 1, 2019 | News
Congratulations to Jackie Johnson, May Athlete of The Month! Let’s get to know Jackie a little better with some questions below! When and how did you get started with us? My daughter Rebecka had been doing CF for a few years. I noticed how it was helping her and I...
by CFS | May 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Shuffle the deck WOD: Deck of Cards Alternate movements each card. 1. Ab-mat sit-ups 2. Burpees 3. Barbell curls (45,35) 4. Barbell STOH (45,35) 5. Reverse Lunges Face cards = 10 reps Jokers = 200 m run on turf Suicide King 100...
by CFS | May 1, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Dead lift Build to a perfect triple. WOD: 3 rounds for time 500-m row 12 Dead lifts 21 Box jumps(20″) Post WOD: Agile 8
by CFS | Apr 30, 2019 | News
Warm-up: Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Strength 1.0 Back Squat Build to a tough single in 10 minutes. Strength 2.0 Strict press Build to a tough single in 10 minutes....
by CFS | Apr 30, 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...
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