by CFS | Oct 27, 2017 | Events, News
Our In-House Throwdown is Saturday, November 18th. Athletes will register individually and the CFS coaches will pair athletes up and make teams of two. Rx athletes will be paired together and Scaled athletes will be paired together. All teams will compete in 4...
by CFS | Oct 27, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Altostratus Teams of 2 Divide the reps and run however you like. 50 Front squats(115,75) 50 box jumps(24,20) 50 deadlifts(115,75) 2 mile run 50 deadlifts (115,75) 50 box jumps(24,20). 50 Front squats(115,75)...
by CFS | Oct 26, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD CrossFit Main Site 60 push-ups 50 dips 40 handstand push-ups 30 bench presses(155,105) 20 jerks(155,105) 10 push presses(155,105) Option 2: 40 push-ups 30 dips 20 handstand push-ups 20 bench presses(115,75)...
by CFS | Oct 25, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Take 5 Hellen 4 rounds. Each one is a sprint. Every 5 minutes perform: 400m run 21 Kettlebell Swings (53,35 ) 12 Pull-ups Option 2: Take 5 Hellen 4 rounds. Each one is a sprint. Every 5 minutes perform: 300m...
by CFS | Oct 24, 2017 | News
Warm-up Coach’s choice Post Wod Prep the movements WOD Back squat Super set weighted GHD hip extensions 10-5-3-1-1-1-3-5-10 reps Post WOD Couch Stretch 2 minutes each side CFS Brief: Dates to save: CFS Guys BroDown Friday, October 27th. Register on events page!...
by CFS | Oct 23, 2017 | News
Rob Warm-up Coach’s choice WOD prep Prep the movements WOD “Power Down”(Courtesy of CFNE) AMRAP 5: 15-12-9 Calorie Row Power Snatch (95,65) rest 5 minutes AMRAP 5: 15-12-9 Calorie Bike Clean and Jerks (95,65) Option 2: AMRAP 5: 15-12-9 Calorie Row Power Snatch...
by CFS | Oct 22, 2017 | News
Warm-up Coach’s choice WOD prep Double under practice WOD Cirrus uncinus 22 minute ladder 200M run 20 Single KB Front rack lunges(53,35) 10 double unders *Add 10 DU’s per round. Rx + (70,53) Option 2: 22 minute ladder 200M run 20 Single KB Front rack...
Recent Comments