by CFS | Apr 8, 2019 | News
Congratulations to Andi Frey , April Athlete of The Month! Let’s get to know Andi a little better with some questions below! When and how did you get started with us? October of 2017, but I finally got serious about showing up regularly in May 2018 What is your...
by CFS | Apr 7, 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: Back squat Build to a heavy single in 10 minutes. Then Strict press Build to a heavy single in 10 minutes. WOD:...
by CFS | Apr 6, 2019 | News
Warm-Up: 400m Indian medball run WOD prep: 10 minutes to find a max height box jump. (use the new soft boxes) WOD: Bed Spins For time 800 m run then 21-15-9 Wall balls (20,14) Double KB dead lifts (70,53) then 800 m run Post WOD: Banded hamstring stretch CFS Brief:...
by CFS | Apr 6, 2019 | News
Looking for a set of Volvo car keys that may have been dropped in someone else’s bag during the morning classes today (4/6). If you find them please call CFS at 508-202-9922 or email eliz@cfsyn.com.
by CFS | Apr 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Team Biking Cindy With a running clock Teams of 3. 1 athlete works while the others rest. AMRAP 20 5 pull-ups 10 push-ups. 15/10 Calorie bike *Athletes will complete full rounds before switching. *Wear a...
by CFS | Apr 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Strict press EMOM 2 for 6 rounds. WOD: Banana Splits 4 Rounds for Time 10 Burpees over the barbell 100 meter turf run 10 Barbell front squats (95,65) 100 meter Run 10 Barbell strict press (95,65) 100 meter turf run ...
by CFS | Apr 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...
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