Labor Day Schedule 9/4/17

Adjusted class schedule for Monday, September 4th (Labor Day) 7:30am BootCamp 8:30am Adult CrossFit (Childcare available) 9:30am Adult CrossFit There will be no other classes on 9/4.  Enjoy your BBQ’s!
WOD Wednesday 10/18/17

WOD Wednesday 10/18/17

Warm-up Coach’s choice WOD Prep 1 power clean from pockets 1 power clean from above the knee 1 power clean 2 inches from the floor * Work up to a heavy complex WOD On the Minute for 10 Minutes 2 Power Cleans 85 to 90% of complex Rest 2 Minutes On the Minute For...
WOD Tuesday 10/17/17

WOD Tuesday 10/17/17

Jana & Alex Warm-up Coach’s choice WOD prep Handstand Push Up Practice. Build to your most difficult single handstand push up. WOD AMRAP 13 Row 2K 30 Handstand Pushups Post WOD Lax ball under shoulder blades for 4 minutes CFS Brief: Dates to save: CFS Guys...
WOD Monday 10/16/17

WOD Monday 10/16/17

Warm-up Coach’s choice WOD prep Pause Back Squats 3,3,3,3,3 Pause for 3 seconds at the bottom of each rep WOD For Time 40 Kettle bell Swings (53, 35) 30 Goblet Squats (Same) 20 Burpee Box Jump Overs (24, 20) *Scale load of KB and box height as needed Post WOD...

WOD Sunday 10/15/17

Warm-up Coach’s choice WOD prep Max rep push-ups on (3) 35lb plates and ab-mat between plates. WOD Break Point For time: 50 Ab-mat sit-ups 25 Calorie row 200m Sand bag run(50,35) 40 Ab-mat sit-ups 20 Calorie row 200m Sand bag run 30 Ab-mat sit-ups 15 Calorie row...
WOD Saturday 10/14/17

WOD Saturday 10/14/17

Hailey Warm-up Coach’s choice WOD prep Prep the movements WOD 100 Love Teams of 3: One athlete works while the others rest. 100/70 Calorie Bike 100 Box Jump Overs (24,20) 100 Wall balls(20,14) 100 Kettle bell swings (53,35) 100 Wall balls (20,14) 100 Box Jump...

In-House Throwdown WODs Released

Our In-House Throwdown is Saturday, November 18th.  Athletes will register individually and the CFS coaches will pair athletes up and make teams of two. Rx athletes will be paired together and Scaled athletes will be paired together. All teams will compete in 4...
WOD Friday 10/13/17

WOD Friday 10/13/17

Hanna Warm-up Coach’s choice WOD prep Prep the movements WOD Wild Card 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang power Snatches (95,65) Option 2: 5 Rounds: 200 Meter Run 60 Single Unders 9 Hang power snatches (75,50) Dates to save: CFS Guys BroDown Friday,...