by CFS | Mar 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes *See the white board and talk to a...
by CFS | Mar 7, 2019 | Kids & Teens WOD
Warm-Up Then 2 Times through of: 5 Super Slow Squats Cartwheel m10 10 Shoulder Taps Toy Soldier Steps 10 m 5 Toes to Bar 10 Spider man turn outs 10 Super Mans Broad Jump 10 m WOD Prep Dumbbell thruster Work on the movement then attempt a heavy triple. WOD...
by CFS | Mar 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Medball clean WOD: Spring Loaded 5 Rounds for max reps 1 Minute Bike 1 Minute Medicine Ball Squat Cleans (20,14) 1 Minute Ab-mat sit-ups 1 Minute Rest Post WOD: Lax ball glutes CFS Brief: The 2019 CrossFit Open are here. ...
by CFS | Mar 5, 2019 | Kids & Teens WOD
Warm-Up 10 Super Slow Squats – Cartwheel 10 m 10 Banded Good Mornings – 10 Spider man turn outs 10 Sit Ups – Broad Jump 10 m 10 Push Ups – Hurdle Over/ Hurdle Under 10 m WOD prep Trap bar deadlift. Build to a heavy 5. WOD Partner WOD Leap Frog...
by CFS | Mar 5, 2019 | News
Warm-Up: 2 rounds 10 dowel passovers 10 around the worlds 10 Dowel over head squats 10 spider man turn outs 10 Banded good mornings 10 band pull a parts 10 box step overs 2 hip circle boxes 10 double unders or 20 singles WOD prep: Prep the movements WOD: Over Drive...
by CFS | Mar 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the lifts. WOD: Option 1 Opens: Air Force (Top Gun) for time: 20 Thrusters, (95,65 ) 20 Sumo Deadlift High-Pulls, (95,65) 20 Push Jerks, 95,65 20 Overhead Squats, (95,65 ) 20 Front Squats, (95,65) (4 Burpees at the...
by CFS | Mar 3, 2019 | News
Due to the snow storm we are cancelling the 5:30am and 6:30am classes. We are planning to open for the 9:30am and 12:00pm classes. We will run an open box from 10:30am – 12:00pm. If you come during this time please sign in. If anything...
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