by CFS | Dec 29, 2019 | News
Colin Warm-Up: Coach’s choice WOD prep: Perp the row, bike, and sprints. WOD: Three Wise Men With a 25 minute running clock. Every 5 Minutes x 5 Rounds (each round should be a sprint) 20/14 Calorie Row 20 x 10 Meter Shuttle Sprints(athletes must touch the line...
by CFS | Dec 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep & Practice the lifts WOD: Bro Session (Compare from 12/01/19) or perform a WOD you missed this week! Bench press 10 x 3 reps Dumbbell 1 arm row 10 x 5 reps each arm Barbell curls 10 x 7 reps *100m ski, row or run after...
by CFS | Dec 28, 2019 | News
We decided to adjust the New Year’s Eve schedule. Tuesday, 12/31 6:30am Adult CrossFit 8:00am Adult CrossFit 9:30am Adult CrossFit No kids class Wednesday, 1/1 11:00am Adult CrossFit -No kids/teens classes
by CFS | Dec 27, 2019 | News
Belinda Warm-Up: Coach’s choice WOD prep: Prep the row and carry’s. WOD: “Tinsel Town” Teams of 4 or 5. 2 people work while the others rest. Rotate the row and farmers carry as you like. With a 40 minute clock Max calorie row 50m Double...
by CFS | Dec 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the power clean and front squat to the heaviest WOD weight. WOD: The Island of Miss Fit Toys Teams of 3, AMRAP 30: 60 Calorie bike 50 Calorie Ski 40 Power cleans 30 Front squats * The load you choose for this WOD you should...
by CFS | Dec 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the shoulder to overhead to heaviest WOD weight. The loads that you choose for the WOD you should be capable of going unbroken in the first round. Practice pull-ups and double unders. Options for double...
by CFS | Dec 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements for the WOD WOD: “12 Days of Christmas” (1) Thruster (135,95)(12 sets) (2) Hang power cleans (135,95)(11 sets) (3) Deadlifts (135,95)(10 sets) (4) Burpees over the barbell (9 sets) (5) Toes to bar (8...
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