by CFS | Apr 5, 2018 | News
Congratulations to Greg Dort , March Athlete of The Month! Let’s get to know Greg a little better with some questions below. When and how did you get started with us? I think I started around five years ago. I weighed myself one day and I was 199. I’m not the tallest...
by CFS | Apr 4, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Leap Frog 30 Burpees 400m run 40 Kettlebell swings(70,53) 400m run 30 box jumps(24,20) 400m run 40 Kettlebell swings(70,53) 400m run 30 Burpees Option 2: 30 Burpees 400m run 40 Kettlebell swings(53,35) 400m...
by CFS | Apr 4, 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 6:30pm...
by CFS | Apr 3, 2018 | News
Jana Warm-Up Coach’s choice WOD prep Prep the back squat WOD Back squat 10-9-8-7-6-5-4-3-2-1 200m run after even sets. 200m row after odd sets. Try and add weight each set. *Run and row as hard as feels right. Post WOD: Couch stretch. 2 minutes per side....
by CFS | Apr 2, 2018 | News
The gangs all here! Warm-Up Coach’s choice WOD prep Strength Bench press 5-5-5-3-3-3-1-1-1 *Try to increase weight every set. WOD WOD: 7 rounds 30 sec AMRAP pullups (scale up to muscle ups if capable). 30 sec rest. 30 sec AMRAP pushups. 30 sec rest....
by CFS | Apr 1, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Carnival of fitness Event 1 With a 20 minute clock complete Teams of 2. 1 person works while the other rests. Both teammates complete full rounds. 12 minute cap Round 1 20 Alternating dumbell snatches(50,35)...
by CFS | Mar 31, 2018 | News
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