by CFS | Dec 26, 2017 | News
Warm-Up Coach’s choice WOD prep Power Snatch. Work up to a perfect single. 1-1-1-1-1-1-1 Skill: Double unders. WOD Amrap 10 minutes of: 30 Double-unders 15 Power Snatches Option 2: Amrap 10 minutes of: 30 Double-unders 15 Power Snatches Option 3: Amrap 10...
by CFS | Dec 25, 2017 | News
Warm-Up Coach’s choice WOD prep Power Snatch. Work up to a perfect single. 1-1-1-1-1-1-1 *Squat if capable Skill: Double unders. WOD CrossFit Open Workout (14.1/11.1) Amrap 10 minutes of: 30 Double-unders 15 Power Snatches, (75,55) Option 2: Amrap 10 minutes of:...
by CFS | Dec 25, 2017 | News
by CFS | Dec 23, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “12 Days of Christmas” (1)Rope Climb (12 sets) (2)Shoulder to over head (115,80)(11 sets) (3)Front Squats (115,80)(10 sets) (4)Hang Power cleans (115,80)(9 sets) (5)HR push-ups(8 sets) (6)Abmat sit-ups(7...
by CFS | Dec 22, 2017 | News
Great night at the holiday party! Warm-Up Coach’s choice WOD prep Prep the bike and row WOD Dirt Cheap Teams of 3 Complete for time 6 k row 12 k bike * 1 team mate works while the others rest. You may start on the bike or the row, your choice. Post WOD Foam roll...
by CFS | Dec 21, 2017 | News
Gia & CC (Put a caption to the picture) I’m counting on some good ones from the 5:30am crew! Warm-Up Coach’s choice WOD prep Prep the dead lift to wod weight Choose a load that will allow you to to the dead lifts in 2 sets or less. WOD...
by CFS | Dec 20, 2017 | News
5:30am Ladies Warm-Up Coach’s choice WOD prep Prep the movements WOD “JT…With A Twist” 21-15-9 Handstand Push Ups 42-30-18 Walking lunges Rest 2 Minutes 21-15-9 Ring Dips 21-15-9 GHD Sit Ups or AB-mats x 2 Rest 2 Minutes 21-15-9 Push Ups 42-30-18 Double Unders...
Recent Comments