by CFS | Aug 29, 2019 | News
They’re here! Warm-Up: Coach’s choice WOD prep: Prep the hang clean and push jerk to WOD weight. Practice the Ski Erg! WOD: Teams of 3 AMRAP 30 10/7 Cals on the Ski erg 6 Hang power cleans (155,105) 5 Push jerks (Same) * 1 athlete works while the others...
by CFS | Aug 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Grand Plan Every 5 Minutes x 5 Rounds: 50 Double unders 40m shuttle sprint (20m up/ 20m back) 30 Ab-mat-sit-ups 20/15 Calorie Bike or 15/10 calorie row 10 Chest to bar Pull-ups *You should be able to...
by CFS | Aug 28, 2019 | News
On Monday, September 2nd CFS will offer two classes – 8:00am Adult CrossFit 9:30am Adult CrossFit There will be no kids classes on Labor Day.
by CFS | Aug 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build to a heavy 5 rep Thruster Practice dips & kettlebell swings WOD: “Punch & Judy” For time 20-minute cap. 800m run then 21-15-9 Thrusters (75,50) Kettlebell Swing (53,35) then 800m run *With the swings 7 thrusters,...
by CFS | Aug 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the bench to WOD weight. Options for Bench press: 1. Kettlebell floor press 2. Dumbbell floor press or from the bench WOD: Bench Warmers Teams of 2 or 3. 1 person works while the other(‘s) rest. Divide the row and...
by CFS | Aug 25, 2019 | News
Elizabeth Warm-Up: Coach’s choice WOD prep: Strength Every 2 Minutes For 8-10 Rounds Work up to a heavy 2-rep max front squat Begin @ 55% of Front Squat 1rm and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Heavy but Comfortable Max For...
by CFS | Aug 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Squeeze Play 5 Rounds for time: 10 Handstand Push-ups 20 Dumbbell snatches (50,35) 30 Ab-Mat Sit-ups 40 Double Unders Option 2: 5 Rounds 10 Handstand Push-ups from box 20 Dumbbell snatches(40,25) 30...
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