by CFS | Apr 5, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Strict press WOD: 4 Rounds for Time 10 Burpees over the barbell 100 meter turf run 10 Barbell front squats 100 meter Run 10 Barbell strict press 100 meter turf run 10 Ab-mat sit-ups 100 meter turf run ...
by CFS | Apr 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Strict press EMOM 2 for 6 rounds. WOD: Banana Splits 4 Rounds for Time 10 Burpees over the barbell 100 meter turf run 10 Barbell front squats (95,65) 100 meter Run 10 Barbell strict press (95,65) 100 meter turf run ...
by CFS | Apr 4, 2019 | Kids & Teens WOD
Warm-Up 10 Squats 10m Forward Rolls 10 Sit Ups 10m Walking lunges 10 Push Ups 10m Bear Crawl 10 Tuck Jumps 10m Hurdle Over step, Hurdle Under Step WOD prep Hang power clean WOD 3 Rounds for Time 10 Burpees 100 meter run 10 Hang power cleans 100 meter run 10 Push-Ups...
by CFS | Apr 4, 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 | Apr 3, 2019 | News
Let’s Run Warm-Up: Coach’s choice WOD prep: Prep the run WOD: Burden 5k Run Teams of 2 or 3 must carry either: 1) (53,35) kettle bell 2) (20,14) medicine ball 3) All team members wear weight vest. 4) (50,35) Sand bag 5K Route: Out the garage...
by CFS | Apr 3, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep KB swings and squats Running drills WOD 15-12-9 Russian KB swings KB goblet squat *Run 400 m after each set of goblet squats. Post WOD: Game or mobility coach’s choice....
by CFS | Apr 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the back squat The ring Dip WOD: Miss Fire With a 40 minute Clock 21-15-9 Calorie row Ring Dips *Every time you break on the ring dips perform 1 wall walk *Then with remaining time Build to a 3 rep heavy back squat. *Use...
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