by CFS | Apr 21, 2018 | News
Hanna Warm-Up Coach’s choice WOD prep Prep the movements WOD Splitting Hairs for time: Teams of 2. 1 athlete works while the other rests. Athlete 1 Bikes then athlete 2 bikes. Athlete 1 swings then athlete 2 swings. Athlete 1 lunges then athlete 2 lunges....
by CFS | Apr 20, 2018 | News
Congratulations to Hanna & Kathi for getting their Level 2 CrossFit Certifications this past weekend! Warm-Up Coach’s choice WOD prep Prep the lifts. Thruster, snatch & clean to wod weight WOD “Adderall” Option 1(Opens) 0:00 – 10:00 – 1 Mile Run, Max...
by CFS | Apr 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD CrossFit Main site Option 1: (Opens) AMRAP 25 20 push-ups 30 sit-ups 40-cal. row *Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest. Option...
by CFS | Apr 18, 2018 | News
Team work! Warm-Up Coach’s choice WOD prep Prep the movements WOD “Juggernaut” Teams of 4-5 5 Minutes at Each Station: Max meter Yoke Push (25m up/25m back) Max meter Sled Pull Max Calorie Bike Max Slam balls(30,20) Max Tire flips(525,300) *No rest...
by CFS | Apr 17, 2018 | News
Leo Warm-Up Coach’s choice WOD prep Back squat. 20 minutes to work up to a heavy 5. WOD Beguiled Option 1 & 2 (Opens & Performance) Alternating On the Minute x 14 (7 Rounds): Odd – 50 double unders Even – Max wall balls (20,14) Option 3: Fitness...
by CFS | Apr 16, 2018 | News
Tracey Warm-Up Coach’s choice WOD prep Build to Heavy Single clean & jerk. WOD For Time 6 minute cap Grace 30 Clean and Jerks (135,95) Option 2: 30 Clean and Jerks (115,75) Option 3: AMRAP 6: 6 Clean and Jerks (95,65) 30 Single Unders Endurance &...
by CFS | Apr 15, 2018 | News
John Adelbert Kelley may well be the best athlete to ever run the Boston Marathon, the internationally acclaimed foot race that draws thousands of runners to vie for the coveted gold medal. The Boston Marathon was initiated in 1897, inspired by the first...
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