by CFS | Apr 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm-up the movements WOD: Iron Mike 5 rounds of AMRAP 3 3 Thrusters (95,65) 5 Box jumps (24,20) 7 Pull-ups * Rest 3 minutes between rounds. Option 2: 5 rounds of AMRAP 3 3 Thrusters (75,55) 5 Box jumps (24,20) 7 Pull-ups * Rest...
by CFS | Apr 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements. WOD: Alabama Slammer 2 rounds for time 1000 m row 75 double unders or 225 singles 50 Calorie bike or 400 m run you choose 25 Slam balls (AHAP) Post WOD: Agile 8 CFS Brief: Easter Sunday the Box...
by CFS | Apr 18, 2019 | News
Enjoy a day off!
by CFS | Apr 17, 2019 | News
Warm-Up: 5 calorie row 5 Wallballs 5 Hand release push-ups 5 knees to 90 5 Barbell deadlifts 5 Barbell Push presses 5 Burpees 10 banded pull a parts 10 banded good mornings 2 Glute band boxes WOD prep: Prep the Dead lift to wod weight 50 to 60% of 1 rep max Prep...
by CFS | Apr 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power clean build to wod weight Muscle up practice WOD: Option 1 Opens: “Nasty Girls” 3 Rounds for time 50 Air Squats 7 Ring muscle-Ups 10 Hang Power Cleans (135,95) Option 2 Sport: 3 Rounds for time 50 Air Squats 7 Burpee Chest...
by CFS | Apr 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Power snatch balance 3 second pause at the bottom. 15 minutes to build to a tough double. On the 2:30 (6 sets) WOD Option 1 & 2 “Rowing Randy” 5 Rounds: 15 Power Snatches (75,55) 21/15 Calorie row *Athletes...
by CFS | Apr 14, 2019 | News
Good luck Dana, Katya & Matt! CFS will have the following classes on Marathon Monday, 4/15/19 5:30am CrossFit Adults 6:30am CrossFit Adults 4:30pm CrossFit Kids ages 8-11 5:30pm CrossFit Kids ages 12+ 4:30pm CrossFit Adults 5:30pm CrossFit Adults Warm-Up:...
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