by CFS | Apr 14, 2018 | News
Warm-Up Coach’s choice WOD prep Med ball clean and Russian Kettlebell swing. WOD Triple Play Amrap 3 minutes of: 10 Medicine Ball Cleans, (20,14) 15 Russian Kettle bell swings(70,53) Rest 3 minutes Amrap 3 minutes of: 10 Medicine Ball Cleans, (20,14) 15 Kettle...
by CFS | Apr 13, 2018 | News
Warm-Up Coach’s choice WOD Prep the movements WOD “Glory Days” One athlete works while the other rests. *Divide the row and reps however you like. Teams of 2. 2000m row then 20 rounds of 5 pull-ups 10 push-ups 15 sit-ups then 2000m row...
by CFS | Apr 12, 2018 | News
Nice kicks! Guess who? Warm-Up Coach’s choice WOD prep Build to a heavy 3 rep push jerk from the floor. WOD BURP DT 5 Rounds for time of: 12 Burpees over the bar 9 Hang power cleans (155,105) 6 Push Jerks (155,105) Option 2: 5 Rounds for time of: 12 Burpees over...
by CFS | Apr 12, 2018 | Events, News
Join the 2018 CFS Spartan Sprint Race Team – May 12, 2018 in Rutland, MA Anyone is capable of doing this!! Challenge yourself with 20+ obstacles over a five mile course filled with hills and mud. You can climb over walls, crawl under barbed wire,...
by CFS | Apr 12, 2018 | News
Monday, 4/16 we will offer the following schedule: 6:00am – BootCamp (this will be combined with the CrossFit Adult class) 6:00am – Adult CrossFit 4:30pm – Kids CrossFit Ages 8-10 4:30pm – Adult CrossFit 5:30pm – CrossFit Kids Middle...
by CFS | Apr 11, 2018 | News
Warm-Up Coach’s choice WOD prep Max strict pull-ups WOD Old School 800m run 21-15-9 Wall ball(20,14) Box jumps(24,20) 800m run Option 2: 800m run 21-15-9 Wall ball(14,10) Box jumps(24,20) 800m run Option 3: 800m run 15-12-9 Wall ball(10,8) Box jumps(20,12) 800m...
by CFS | Apr 11, 2018 | News
Women! Come one, come all! If you haven’t heard, CFS has its own women’s book club. CrossLit is not your average book club. We are an informal group of very cool women whose mission is to put reading back into our lives in a laid back,...
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