by CFS | Aug 3, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Old School At a leisurely pace Run 400 meters 5 sets 10 reps each(Super sets): DB ROW (10 per arm). Seated Barbell shoulder press (From the floor. Sit on your butt, feet in front of you, strict barbell...
by CFS | Aug 2, 2017 | News
Warm-up Coach’s choice WOD prep Build up to a heavy 20m farmers carry. WOD Bad to the Bone 3 Rounds for time: 25 Calorie row(Damper 10 for guys, 5 for Ladies) 25 Calorie bike 200m KB farmers carry(53,35) *Rest 3:00 between rounds *Score is total time...
by CFS | Aug 2, 2017 | News
Congratulations to Ellen Frank, July Athlete of The Month! Let’s get to know Ellen a little better with some questions below. When and how did you get started with us? I started in May a little over a year ago. My sister has a few friends who were (still are!) doing...
by CFS | Aug 1, 2017 | News
Warm-up Coach’s choice WOD prep 1 power snatch 1 Snatch balance 1 Over head squat Work your way up to a perfect complex. WOD 7th Heaven AMRAP 7: 50 Double-unders 10 Overhead squats (135,95) *Use 70 to 75% of the wod prep Scaling this WOD Before the workout...
by CFS | Aug 1, 2017 | News
Thursday, August 3rd 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 | Jul 31, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Take me to the River Teams of 2 Alternate Movements until completed 10 rounds (total) For Time 200 M Run 20/15 Calorie Row 15 Box Jump Overs (24,20) 20 Ab-mat sit-ups 20 Kettlebell Swings (53,35) *Scale...
by CFS | Jul 30, 2017 | News
Warm-up Coach’s choice WOD prep Warm up the thruster to wod weight. WOD Main site 6/8/17 10 1-minute rounds of: 3 Thrusters(185,120) 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max-reps chest-to-bar pull-ups Rest 2 minutes between rounds. *Record number...
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