by dperugi | Jul 1, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Evil Wheel Cal Bike (Just Arms) (30, 20) 4 Rope Climbs 500 M Row Cal Bike (Just Legs) (30, 20) 4 Rope Climbs 500 M Row Cal Bike (30, 20) Post WOD Couch Stretch 2 minutes per...
by CFS | Jun 30, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Spit Fire 1-2-3-4-5-6-7-8-9-10 Handstand Pushups Toe 2 Bar Squat Cleans (95, 65) *Scale load as needed *Options for hand stand push-ups: 1. Box HSPU 2. 1 ab-mat 3. scale volume 4. Push-ups Options for toes...
by CFS | Jun 29, 2017 | News
Warm-up Coach’s choice WOD prep Triple Unders WOD 3 Rounds 30 Russian Kettlebell Swings (70, 53) 20 Triple Unders (40 Double Unders) 200 M 1 Arm KB Carry (Same) 1 Minute rest between rounds Post WOD Roll Calves on KB for 2 minutes...
by CFS | Jun 28, 2017 | News
Warm-up Coach’s choice WOD prep Push Jerk warm up to your heaviest wod weight. WOD Marvelous Row 500 M 10 Burpees over rower 12 Shoulder to overhead (135, 95) Row 500 M 10 burpees over the rower 10 Shoulder to overhead (155, 105) Row 500 M 10 burpees over the...
by CFS | Jun 27, 2017 | News
Warm-up Coach’s choice Pre WOD Sumo Deadlift 20 minutes to build to a heavy 3 7,5,5,3,3,3 WOD 5 x 400 M Sprint Rest 90 Seconds in between sprints. *Record your time for each sprint and post on the white board. Post WOD Banded hamstring stretch. 2...
by CFS | Jun 27, 2017 | News
On Tuesday, July 4th our schedule will be adjusted to the following: 8:00am BootCamp (This class will be combined with the regular CrossFit class) 8:00am CrossFit Adults (Childcare will be provided during this class) 9:30am CrossFit Adults These will...
by CFS | Jun 26, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD 4 Full Tabatas (20 second of work/10 seconds of rest) 1 minute rest between each. Overhead alternating plate step forward lunges (45, 35) Ab-mat sit-ups Pull-ups Calorie bike *Score is total reps for all 4...
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