by CFS | Mar 18, 2018 | News
Justin Warm-Up Coach’s choice WOD prep Prep the movements WOD Monkey Mind AMRAP 9 3 Chest to bar pull-ups 3 Alternating 1 arm dumbbell thrusters(50,35) 6 Chest to bar pull-ups 6 Alternating 1 arm dumbbell thrusters 9 Chest to bar pull-ups 9 Alternating 1 arm...
by CFS | Mar 17, 2018 | News
Warm-Up Coach’s choice WOD prep 2 position snatch Pockets Above knee Back to pockets then power snatch. * Work your way up to a heavy single. WOD Rusty Cage Last Done on 5/27/17 AMRAP 20 15/10 Cal row 10 Burpees 5 Stone to shoulder @ AHAP Endurance &...
by CFS | Mar 17, 2018 | News
Order tonight before midnight for mid-week delivery (usually arrives by Wednesday).
by CFS | Mar 16, 2018 | News
Wear your green to celebrate the day. If you like bring a Guinness to toast the day after the WOD! Warm-Up Coach’s choice WOD prep Prep the movements WOD Bear down with Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups *Perform 1 sand bag bear...
by CFS | Mar 16, 2018 | Kids & Teens WOD, News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes Scaled: (Ages...
by CFS | Mar 14, 2018 | News
Warm-Up Coach’s choice WOD prep WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn...
by CFS | Mar 13, 2018 | News
Warm-Up Coach’s choice WOD prep 12 minutes to work your way up to a 3 rep heavy thruster. WOD Geo Storm 5 rounds for time of: (20) 20m shuttle runs 15 thrusters (95,65) Scaling: This is a medium-length workout that will be very metabolically challenging. Reduce...
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