by CFS | Dec 30, 2018 | News
Monday, 12/31Adult Classes5:30am6:30am9:30am12:00pm Kids Classes11:00am (Ages 8-11)12:00pm (Ages 12+) Tuesday, 1/1 10:00am Adult CrossFit 11:30am Adult CrossFit -No kids classes
by CFS | Dec 30, 2018 | News
Who is it for? Everyone!How much does it cost? This challenge is free. All that is required is to be open minded to some new ideas and concepts.How do I sign up? Just put your name up on the white board at the box.How does the nutrition challenge work? The first 7...
by CFS | Dec 29, 2018 | News
Warm-Up Coach’s choice WOD prepPower snatch. Build to WOD weight. WOD“KARABEL” 10 Rounds for Time3 Power Snatches (135,95)15 Wall Ball Shots (20,14 ) (10′,9′ )The “Karabel” benchmark WOD is a mash-up of two classic CrossFit...
by CFS | Dec 28, 2018 | Kids & Teens WOD
CROSSFIT PRETEENS WOD (8-11 YEARS OLD) Warm-up:Mixed Tabata:V UpsSquatsTuck JumpsPVC Press Pre WODPush Press WOD:21-15-9Push Press30-20-10Jumping LungesPost WOD3 attempt at max unbroken double unders or single unders.or game coaches choice.Teens 12+Warm-Up Coach’s...
by CFS | Dec 28, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements WODTeam Barbara on the run for time5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squats800 m run*The movements must be completed in order. Divide the reps and run as you like.Options for...
by CFS | Dec 28, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata:V UpsSquatsTuck JumpsPVC Press WOD prepPush PressBuild to a heavy 5 reps.5,5,5,5,5 WOD21-15-9Push Press30-20-10Jumping Lunges Post WOD3x Max unbroken Double Unders or single unders
by CFS | Dec 27, 2018 | News
Warm-Up Coach’s choiceWOD prepDead LiftBuild to Wod weightWODPJTeams of 2 divide the reps and calories however you like.AMRAP 2212 Dead lifts (205, 135)15 Hand stand push-ups18/13 Calorie row*The load for the dead lift you should feel comfortable moving 6 rep...
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