by CFS | Jun 4, 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 | Jun 3, 2019 | News
Way to represent at the Comp on Saturday ladies! You rock! Becka, Deb, Merri & Hanna Warm-Up: Coach’s choice WOD prep: 1 Dumbbell Snatch. 1 Dumbbell Turkish get down. 1 Dumbbell Turkish get up. *Work up to a heavy single on each side. WOD: Destiny’s...
by CFS | Jun 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Partners Tabata calorie row. 1 partner works while the other rests. 4 rounds each! Then prep the barbell to WOD weight. You should try to stay unbroken with your barbell movements. Adjust the loads as needed. WOD: “THE...
by CFS | Jun 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Bench Press/Strict pull-up superset on the 3 minutes for 5 sets. 10 8 6 4 2 *Add weight if capable on the pull-ups WOD: Chill Pill AMRAP 10 2 Wall balls (20,14) 2 Toes 2 Bar 4 Wall balls 4 Toes 2 Bar 6 Wall balls 6 Toes 2 Bar 8...
by CFS | May 31, 2019 | News
Good luck to Deb, Becka, Hanna & Merri at the Competition over at Tilt II today! Warm-Up: Coach’s choice WOD prep: Prep the WOD WOD: “Gerry Sprinkled with Your Grace” 5 Clean & Jerks (135,95) 1-mile run or 3-mile bike if not running. 5 Clean...
by CFS | May 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 Hang power snatch 3 overhead squats Build to WOD weight, heavier if capable. WOD: “Fancy Pants” For Time: 21 Hang Power Snatches (95,65) 200 Meter Run 21 Overhead Squats (95,65) 200 Meter Run 15 Hang Power Snatches (95,65) 200...
by CFS | May 29, 2019 | News
No Rep! Warm-Up: Coach’s choice WOD prep: Warm the Russian swing to WOD weight. WOD: Rock the Casbah Teams of 2 or 3. One athlete works while the other rests. Complete the couplet in descending order. 120/90 Calorie Bike 120 Russian KB Swings (70,53) 100/75...
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