by CFS | Sep 6, 2017 | News
Warm-up Coach’s choice WOD prep Coaches game! WOD The Thunderstorm Teams of 2 divide the reps however you like. AMRAP 22 50 Ab-mat sit-ups 400m Sand Bag Run(50,35) 50/35 Calories on the rower. Teams must hold the sand bag for the entire 20 minutes. Every time...
by CFS | Sep 5, 2017 | News
Warm-up Coach’s choice WOD prep Practice the movements of the wod. WOD Circle of Iron 4 Sets of tabata. A tabata set is 8 rounds :20 of work :10 rest. 2 rounds of rest between movements. Your score for the tabata is your lowest reps in any given round....
by CFS | Sep 5, 2017 | News
Thursday, September 7th 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 | Sep 4, 2017 | News
Warm-up Coach’s choice WOD prep Prep the hang power clean to heaviest wod weight. WOD The Big Boss AMRAP 4 21Hang power cleans(135,95) 21 burpees over the bar Max Cal bike with remaining time Rest 4 minutes AMRAP 4 15 Hang power cleans(155,105) 15 burpees over...
by CFS | Sep 3, 2017 | News
There was a typo in the post for 9/4/17. BootCamp is at 7:30am and CrossFit Adult classes are at 8:30am and 9:30am
by CFS | Sep 3, 2017 | News
Labor Day Schedule: 7:30am BootCamp 8:30 CrossFit adults 9:30am CrossFit adults Warm-up Coach’s choice WOD prep Prep the movements Movement of the day, Sumo deadlift highpull. WOD “ZEUS” for time or AMRAP 40 U.S. Army Specialist David E. Hickman, 23, of...
by CFS | Sep 3, 2017 | News
Density Training is a fantastic, proven method for increasing your reps in bodyweight exercises like dips, pull-ups, handstand push-ups, 1 leg squats (pistols) and more. As an athlete, having the ability to manipulate and control your bodyweight (your relative...
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