by CFS | Oct 3, 2017 | News
Elizabeth Warm-up Coach’s choice WOD prep Hang Power Clean Build to WOD Weight. WOD Sergeant Highway 2 Rounds for Max Reps 2 Minutes Max Cal Row 2 Minutes Max Handstand Pushups 2 Minute Max Hang Power Clean (135, 95) 2 Minutes Max Cal Bike 2 Minutes Rest Option...
by CFS | Oct 3, 2017 | Events, News
Thursday, October 5th is Bring a Friend Day at CFS. Bring a friend day is an opportunity for a CFS member to bring a friend that has never tried CrossFit before or is a CrossFitter who is looking for a new box. Please register with the link below if you will be...
by CFS | Oct 2, 2017 | News
Jess getting after the lunges at the North East Coast Masters Comp! Warm-up Coach’s choice WOD prep Handstand Practice WOD Philo Beddoe Teams of 2 180 Double Unders 60 Chest to Bar Pullups 120 Wallballs 180 Double Unders * One person works while the other rests....
by CFS | Oct 1, 2017 | News
Sam post wod Masters Comp! Warm-up Coach’s choice WOD prep Prep Movements WOD The Other Total 1 Rep Max Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat Post WOD Pigeon stretch 2 minutes per side. Hand stand accessory work. Can be done pre or post wod...
by CFS | Oct 1, 2017 | News
Congratulations to Lori Schroth, September Athlete of The Month! Let’s get to know Lori a little better with some questions below. When and how did you get started with us? Sept 2012 – 5 years ago! My sister was coaching at CFS at the time and convinced me to...
by CFS | Sep 30, 2017 | Events, News
The challenge will consist of a Max Hold. You may choose from one of the options below. Pick the one that will be challenging to you. You will be testing your max time at the beginning of the month and at the end of the month. Record your times on...
by CFS | Sep 30, 2017 | News
Warm-up 321 go… WOD prep 321 go… WOD Pay Day AMRAP 60 1 mile run 2k row 30 Burpees over the rower Option 2: AMRAP 45 1 mile run 2k row 30 Burpees over the rower Option 3: 1 round for time 1 mile run 2k row 30 Burpees over the rower Post WOD Foam roll IT...
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