by CFS | Aug 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Dumbbell hang snatch and wall balls. WOD: “Kelly’s Heroes” 35-minute time cap 5 Rounds for time 400-meter run 20 Hang Dumbbell Snatches (50,35) 20 Wall Ball Shots (20,14)(10′ target) Option 2: 5...
by CFS | Aug 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the plate ground to overhead WOD: Trident AMRAP 30 Teams of 3 (two people work while one rests) 6 Burpees to plate 9 Plate ground to overhead (45,35) 12 Ab-mat sit-ups *15/10 Calories on the bike (Calories will accumulate,...
by CFS | Aug 1, 2019 | Kids & Teens WOD, News
Warm-Up: Coach’s choice Pre WOD Back squat or front squat Climb to a perfect 4 4,4,4,4 (4 sets) *Rest 2 minutes between sets. WOD Prep: Kettlebell swing & Goblet thrusters WOD: Teams of 2. Athlete complete full rounds while the other rests. AMRAP...
by CFS | Jul 31, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the thrusters and Kettlebell swings WOD: ”Manhandler” (1:1) (27 total minutes) 5 Rounds of AMRAP 3: 3 Thrusters (95,65) 6 Box jumps (24,20) 9 Kettlebell Swings (53,35) *3 minutes rest between rounds *Complete as many...
by CFS | Jul 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the power clean to WOD weight WOD: “THE CHIEF” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135,95) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible...
by CFS | Jul 30, 2019 | News
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday. Note...
by CFS | Jul 29, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the row, run & strict press WOD: For Time Reverse Jerry Pressed for Time Cap: 35 minutes 2000 meter row 1-mile run (if you can’t run, no problem, bike 3 miles!) 2000 meter row *In the rowing portion of the...
Recent Comments