by CFS | Dec 3, 2017 | News
Warm-up Junk Yard dog WOD Prep: 20 minutes Skill complex from the floor. This complex is designed to work on strength, speed under the bar and hip and feet positioning. Build to wod weight, heavier if capable. You should be able to strict press your wod weight 5...
by CFS | Dec 2, 2017 | News
Warm-up Coach’s choice WOD Prep: Prep the stones and Kegs. WOD: “Stone or Keg Chief” AMRAP 3 of the following: 3 Stone or Keg to shoulder 6 Push ups 9 Air squats Rest 1 minute and repeat 5 rounds. Total reps is your score. 1 round equals 18 reps....
by CFS | Dec 1, 2017 | News
Scott Warm-up Coach’s choice WOD Prep: Skill hang power snatch. Build to wod weight. WOD: Crimes of Passion EMOM 30 Minute 1 – 40 double unders Minute 2- 1 Hang power snatch (115,75) Minute 3 -10 Hand stand push-ups *Add 1 snatch every minute ending at 10...
by CFS | Nov 30, 2017 | News
Free Class Friday is for anyone looking to try CrossFit for the 1st time or are an existing CrossFitter looking for a new box. Please use the link below to register so that when you come in for class your waiver is all set. Link for registration for Free Class...
by CFS | Nov 29, 2017 | News
Lori & Beth Warm-up Coach’s choice WOD Prep: Back squat 20 minutes to build to a heavy 3. WOD: Race-the-clock (15 minute cap) 400m run 20 wall balls(20,14) 30 burpees 40 box jumps(24,20) 400m run *If biking do 30/20 cals Option 2: 400m run 20 wall...
by CFS | Nov 28, 2017 | News
Love those standards Teddy! Warm-up Coach’s choice WOD Prep: Build up to wod weight. This wod will be determined on what you can clean and put over head. The wod weight you start with you should be able to get the first set of 10 in 2 sets or...
by CFS | Nov 28, 2017 | News
Posted by John Badaracco Don’t think you can do CrossFit.. Think again! While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of...
Recent Comments