by CFS | Jun 25, 2017 | News
Beginning the week of July 3rd the Childcare schedule will adjust to the schedule below. MONDAYS 4:30pm 5:30pm WEDNESDAYS 4:30pm 5:30pm FRIDAYS 4:30pm 5:30pm SATURDAYS 8:30am...
by CFS | Jun 25, 2017 | News
Warm-up Coach’s choice WOD prep Back Squat 20 minutes to build to a heavy 5. WOD Groot Ladder up by 2 AMRAP 8 2 Front Squats (155, 105) 2 Ring dips 4 4 6 6 8 8 and so on… *Scale load of front squats as needed. Options for ring dips. 1. Bands 2. Bars 3....
by CFS | Jun 24, 2017 | News
Warm-up Coach’s choice WOD prep 3 position power snatch. 15 minutes to work your way up to wod weight, heavier if capable. Position 1 pockets Position 2 above knee Position 3 from the floor WOD Crossfit Main Site 3 rounds for time of: 15/10 cal row 12 power...
by CFS | Jun 23, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD We can work it out (30 minute cap) 800m run 30 KB swings (53,35) 30 wall balls(20,14) 400m sand bag carry(50,35) 30 wall balls(same) 30 KB swings (same) 800m run *Scale load of KB as needed. *Scale...
by CFS | Jun 22, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Revolution AMRAP 20 1 15ft. rope climb 2 bar muscle ups 4 Power cleans(155,105) 8 box jumps(24,20) Options for rope climbs: 1. 12 ft rope 2. 3 rope pulls = 1 rope climb 3. Cargo net climb Options for bar...
by CFS | Jun 21, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Get Back 400m run 40 burpees 40 ab-mat sit-ups 300m run 30 burpees 30 ab-mat sit-ups 200m run 20 burpees 20 ab-mat sit-ups 100m run 10 burpees 10 ab-mat sit-ups Post WOD Foam roll for...
by CFS | Jun 20, 2017 | News
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD Sgt. Pepper In front of a clock set for 18 minutes: min 0-1 max double-unders min 1-2 max Alt. dumbbell snatches(50,35) Rest min 2-4 min 4-6 max double-unders min 6-8 max Alt.dumbbell snatches(same) Rest min...
Recent Comments