by CFS | Feb 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Man In The Mirror For Time: Complete in any order. 50 GHD sit-ups 50 Burpees 10 Rounds of Strict “Cindy” *A round of Cindy is 5 pull-ups, 10 push-ups, 15 squats Option 2 Performance: For Time: 100...
by CFS | Feb 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Deadlift Push Jerk out of the rack 15 minutes to build to a heavy double for each. Perform 2 deadlifts Perform 2 push jerks from the rack WOD: Option 1 Opens: 4 Rounds for time: 21 Deadlifts (135,95) 15 Box Jump Overs (24,20) 9...
by CFS | Feb 25, 2019 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push Ups Tuck Jumps Squats Carioca WOD prep Hang Power Cleans & Push press WOD AMRAP 12 7 Hang power cleans 7 Push press 7 Burpees over the barbell *Choose a weight that you can cycle quick and clean without much need to put the bar down...
by CFS | Feb 24, 2019 | News
Please plan accordingly as CFS typically closes 15 minutes after the last class of the day is complete. If a coach decides to stay later then that is their decision but please don’t assume CFS will be open after the last class. The CrossFit Open workouts...
by CFS | Feb 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 power snatch 1 overhead squat *Build to WOD weight WOD: Power Ball AMRAP 15: 5 Power Snatches (115,75) 10 Overhead Squats (115,75) 15 Hang Power Cleans (115,75) 20 Calorie Row 50 Double Unders Option 2 Performance: AMRAP...
by CFS | Feb 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Sunday Strong Complete in any order: DB bench 5 X 10 @ AHAP Strict pull-up 5 X Max Reps Barbell Curls 5 X 10 @ AHAP Barbell Skull Crushers 5 X 10 @ AHAP DB hammer curls 5 X 10 per hand @ AHAP Strict Dips...
by CFS | Feb 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movemets WOD: High Plains Drifter for time: 400 m run 50 burpees 400 m run 50 Ab-mat sit-ups 400 m run 50 pull-ups 400 m run 50 Barbell push press(45,35) 400 m run 50 Walking lunges *Scale load and pull-ups as needed....
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