by CFS | Aug 1, 2018 | News
Warm-Up Coach’s choice WOD prep Snatch complex 1 power snatch from pockets 1 power snatch from above the knees 1 power snatch from the floor 1 over head squat. 20 minutes to build to a heavy complex. WOD Opens WOD 14.1 AMRAP 10 30 Double-Unders 15 Power...
by CFS | Jul 31, 2018 | News
Warm-Up Coach’s choice WOD prep Strict press 15 minutes to build to a 3 rep heavy. WOD Magic Carpet Ride Option 1 RX 1,000m row 50 Plate push-ups 30 pull-ups 50 sit-ups 1,000m row Option 2 1,000m row 40 Plate push-ups 20 pull-ups 50 sit-ups 1,000m row...
by CFS | Jul 31, 2018 | News
Beginning August 1st there will no longer be an 8:30am class offered on Tuesdays and Thursdays.
by CFS | Jul 31, 2018 | 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 | Jul 30, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Spider Zombie” 800 Meter Run 21-15-9 Wall Balls (20,14) Kettlebell Swings (70,53) 800 Meter Run Option 2: 800 Meter Run 21-15-9 Wall Balls (14,10) (10′,9′) Kettlebell Swings (53,35) 800 Meter...
by CFS | Jul 29, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy Bear Complex WOD The Rowing Bear AMRAP 20 1 x Bear Complex @ 0.75 x BW 15/10 Cals Row *1 Bear complex is 5 movement of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Option 2: AMRAP 20 1...
by CFS | Jul 28, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 5 for the WOD. WOD 5 rounds 5 back squats (heavy) 20/15 bike 10 burpees *Rest as needed between rounds. *Each round is a max effort sprint. Post WOD: Banded hip distraction 2 minutes per side. Endurance...
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