by CFS | Jul 6, 2018 | News
Alex Warm-Up Coach’s choice WOD prep Prep the movements WOD CrossFit Main site 6/7/18 AMRAP 20 : 5 chest-to-bar pull-ups 10 wall-ball shots (20,14)(10′,9′) 15 kettlebell swings (53,35) *Scaling This 20-minute AMRAP contains a high volume of reps....
by CFS | Jul 5, 2018 | News
Warm-Up Coach’s choice WOD prep Back squat build to a heavy 5. WOD Couch & Carbs AMRAP 7: 35 Double-unders 11 Thrusters (75,55) 7 Burpee Box Jump Overs (24,20) Post WOD: Banded hip distraction. 2 minutes per side. CFS Brief: Free class Friday is...
by CFS | Jul 4, 2018 | News
Bryan Warm-Up Coach’s choice WOD prep Skill- Rope climb WOD not for time. Bench press 10-10-10-8-8-8-6-6-6 1 rope climb after each bench set. Legless if you can do it. Option for rope climbs: 3 rope pulls Cash out with the class: Tabata: Sit-ups Post WOD: Foam...
by CFS | Jul 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Captain America II Team of 3 or 4 divide the reps, row & bike however you like. 1 athlete works on the inside movements while the others rest. *The sand bag run will rotate between the...
by CFS | Jul 3, 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 2, 2018 | News
Warm-Up Coach’s choice WOD prep Rowing technique WOD Kan Jam For time: 20 Calorie row 20 Burpees over the rower 19 Calorie row 19 Burpees over the rower 18 Calorie row 18 Burpees over the rower etc, etc, etc, until… 1 Calorie row 1 Burpee over the rower...
by CFS | Jul 1, 2018 | News
Warm-Up Coach’s choice WOD prep Power clean WOD Running Chief Option 1: 5 rounds for time 3 rounds of chief (135,95) 400m run 1 round of chief equals 3 power cleans, 6 push-ups, 9 air squats Option 2: 5 rounds for time 3 rounds of chief (115,65) 400m run Option...
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