by CFS | Feb 3, 2018 | News
Happy Birthday Joe! Warm-Up Coach’s choice WOD prep Prep the movements WOD MO-Joe Buy in 50/35 row Then 5 rounds 10 Hand stand push-ups 10 Hang power cleans(115,75) 10 Back squats(115,75) 10 Russian kettle bell swings(70,53) 10 Toes to bar Then Cash out 50/35...
by CFS | Feb 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Hog Tied AMRAP 25 5 pull-ups 10 push-ups 15 Squats 20/15 cal row 25 double unders Option 2: AMRAP 25 5 pull-ups 10 push-ups 15 Squats 20/15 cal row 50 single unders. Option 3 AMRAP 25 5 ring rows...
by CFS | Feb 1, 2018 | News
Sean Warm-Up Coach’s choice WOD prep Prep the barbell movements. WOD 3 Dog Night Minute 0 to 5 AMRAP 5 : 20 Wall Ball Shots, (20,14) 10 Deadlifts (185,135) Rest minute 5 to 10 Minute 10 to 17 AMRAP 7 : 30/20 Calories bike 10 Push Jerks, (155,105) Rest minute 17...
by CFS | Feb 1, 2018 | Events, News
New CFS apparel is now avaialble through a temporary on-line store that we have set up. This store will be available until Wednesday, February 14th. Click here to log in to the on-line store If you logged into this site last time we offered this (Dec 2016)...
by CFS | Jan 31, 2018 | News
Nap Time Warm-Up Coach’s choice WOD prep Knees to elbows WOD CrossFit Main Site from 1/31/18 For time: 30 overhead walking lunges(45,25) 30 knees-to-elbows 30 abmat sit-ups 30-cal. row 30 sit-ups 30 abmat sit-ups 30 overhead walking lunges(45,25) Option 2: 20...
by CFS | Jan 30, 2018 | News
Warm-Up Coach’s choice WOD prep Back squat Build to a heavy 3 WOD Midnight Run Compare score from (Thursday 7/20/17) AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818,...
by CFS | Jan 29, 2018 | News
Tracey Warm-Up Coach’s choice WOD prep Skill: Push press WOD Romper Room 5 Rounds: 1:00 Row for Calories 1:00 Push-press (95,65) 1:00 10m Shuttle Runs 1:00 Rest Option 2: 5 Rounds: 1:00 Row for Calories 1:00 Push-press (75,50) 1:00 10m Shuttle Runs 1:00 Rest...
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