by CFS | Jul 23, 2019 | Events, News
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your...
by CFS | Jul 22, 2019 | News
Tryptophan- is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It is an essential amino acid. Warm-Up: Coach’s choice Each exercise we will be doing 2 sets of 10 reps 1. PVC overhead weighted flexion 2. Banded face pulls or...
by CFS | Jul 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: On the 2 minutes for 6 rounds build to a heavy complex. 1 Deadlift 1 Power clean 1 Front squat Then *Practice your squat clean for the WOD. *For the WOD you can use the load from your heavy complex. WOD: Full House Option...
by CFS | Jul 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements WOD: 25 Past 10 2 rounds for time 25 Calorie row 25 Dumbbell snatches (35,25) 25 Walking lunges 25 Ab-mat sit-ups 25 Push-press (45,35) 25 Banded good mornings (Green) 25 Medball squats...
by CFS | Jul 19, 2019 | News
Life is all about taking time to smell the roses! Warm-Up: Coach’s choice WOD prep: Prep the row and planks WOD: North Pole Teams of 2 or 3 Row as many calories as possible in 30 minutes. 1 athlete works while the others rest. 5-minute rest Then Tabata...
by CFS | Jul 18, 2019 | News
Warm-Up: Coach’s choice Pre WOD: Weightlifting Every 2 Minutes for 6 Rounds 1 Power Snatch from the floor, 1 Power Snatch from above the knee, 1 Overhead Squat Work up to a heavy but comfortable complex for the day. *If unable to squat snatch perform power...
by CFS | Jul 17, 2019 | News
Alex Warm-Up: Coach’s choice WOD prep: Kettlebell swings & muscle-ups WOD: Cool Breeze 5 rounds each for time of: 24,18 Calorie Bike 2 muscle-ups 12 Kettlebell swings (70,53) *Rest 2 minutes between each round. Option 2: 5 rounds, each for time of:...
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