by CFS | Apr 30, 2019 | News
Warm-up: Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Strength 1.0 Back Squat Build to a tough single in 10 minutes. Strength 2.0 Strict press Build to a tough single in 10 minutes....
by CFS | Apr 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 | Apr 29, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Deadlift to heaviest WOD weight. WOD: Under Toe AMRAP 3 9 Burpees over the bar 7 Toes to Bar 5 Deadlifts (155,105) *3 minutes rest AMRAP 3 9 Burpees over the bar 7 Toes to Bar 5 Deadlifts (185,125) *3 minutes rest AMRAP...
by CFS | Apr 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Thruster- build to heaviest WOD weight for 5 reps. The 5 reps should feel comfortable focusing on good form WOD: “Day Tripper” Interval 1: Minute 0:00 to 6:00 25 Thrusters @ 1 (75,50) 2 (50,35) 3 (35,25) 400...
by CFS | Apr 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: WOD Crack Pot Teams of 2 With a running clock AMRAP 20 10 Power Cleans (135,95) 10/7 Calorie row 20 Med ball chest passes (AHAP)(6ft apart)(10 each) @ the 20-minute mark, 400m Double Kettlebell farmers carry together(70,53) @...
by CFS | Apr 26, 2019 | News
Warm-Up: 5 minutes 200-m run 10 air squats 10 Ghd hip extensions WOD prep: 20 minutes Prep the movements: Tools: 1.Dowel, 2. Kettlebell 3. Sandbag 4. Barbell 5. Jump box WOD: Samurai 20 (Starts at the top of the hour) For Time 20 Russian kettlebell swings (70,53) 20...
by CFS | Apr 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Bench press 6 sets on the 2 minutes. 6 sets to build to a heavy 5 reps. WOD: Apple Dumplings Option 1 3 rounds for time 60 Double Unders 400-m run 20 Alterntaing Dumbell snatches(50,35) 10 Wallballs (30,20) Option 2: 3 rounds...
Recent Comments