by CFS | May 3, 2018 | News
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. Please register here if you will be attending any of the classes offered on Free Class Friday. Note – Even though the time listed below shows 5:30pm...
by CFS | May 3, 2018 | News
Kevin Warm-Up Coach’s choice WOD prep Prep the movements WOD Magic Beans Teams of 2 a partner. 5 six minute rounds. 29 total minutes. 1 athlete works while the other rests. Divide the time how ever you like. The total reps for...
by CFS | May 2, 2018 | News
Warm-Up Coach’s choice WOD prep Bench press Build to a heavy 5 WOD AMRAP 15 Baseline 0ption 1 & 2 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Option 3: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 ring rows or barbell pull-ups...
by CFS | May 1, 2018 | News
One mighty family! (2 others were off doing something else cool!) Warm-Up Coach’s choice WOD prep Dumbell turkish get up. Work to a heavy 3 each side WOD Teams of 2 Lights Out Partner A Bikes. Partner B Runs. Partner A Snatches. Partner B bikes. Continue this...
by CFS | Apr 30, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a 3 rep heavy hang power clean or sqat clean. WOD Light Bright AMRAP 12: 25 Double-unders 5 Hang Power Cleans, (155,105) 5 Burpee Box Jump Overs, (24,20) Option 2: AMRAP 12: 25 Double-unders 5 Hang Power Cleans, (135,95)...
by CFS | Apr 29, 2018 | News
Alex Warm-Up Coach’s choice WOD prep Muscle up progressions. WOD Nate AMRAP 20 2 muscle-ups 4 handstand push-ups 8 kettlebell swings (70,53) Option 2: AMRAP 20 4 chest to bar pull-ups 4 Box HSPU 8 Kettlebell swings (53,35) Option 3: AMRAP 15 4 pull-ups or ring...
by CFS | Apr 28, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the back squat to your heavy WOD weight. WOD 5 rounds Rest as needed between rounds. Each round is a max effort sprint on the bike and the burpees. 5 back squats (heavy with good form). Then right to the bike and burpees....
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