by CFS | Mar 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes *See the white board and talk to a...
by CFS | Mar 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Medball clean WOD: Spring Loaded 5 Rounds for max reps 1 Minute Bike 1 Minute Medicine Ball Squat Cleans (20,14) 1 Minute Ab-mat sit-ups 1 Minute Rest Post WOD: Lax ball glutes CFS Brief: The 2019 CrossFit Open are here. ...
by CFS | Mar 5, 2019 | News
Warm-Up: 2 rounds 10 dowel passovers 10 around the worlds 10 Dowel over head squats 10 spider man turn outs 10 Banded good mornings 10 band pull a parts 10 box step overs 2 hip circle boxes 10 double unders or 20 singles WOD prep: Prep the movements WOD: Over Drive...
by CFS | Mar 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the lifts. WOD: Option 1 Opens: Air Force (Top Gun) for time: 20 Thrusters, (95,65 ) 20 Sumo Deadlift High-Pulls, (95,65) 20 Push Jerks, 95,65 20 Overhead Squats, (95,65 ) 20 Front Squats, (95,65) (4 Burpees at the...
by CFS | Mar 3, 2019 | News
Due to the snow storm we are cancelling the 5:30am and 6:30am classes. We are planning to open for the 9:30am and 12:00pm classes. We will run an open box from 10:30am – 12:00pm. If you come during this time please sign in. If anything...
by CFS | Mar 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Dumbbell Snatch. Skill: pull-ups. Prep your option for the WOD. Butterfly, kipping, or jumping. WOD: Double Dutch Teams of 2. Athletes will complete full rounds before switching. Option 1 Opens AMRAP 20 5 Pull-ups 10/7 Calorie...
by CFS | Mar 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Saddle Sores” for time Option 1 Opens 20 down to 1 by 1’s.(20,19,18,…) Walking overhead lunges (recommended (45,25) 10 Burpees Between Each Set of Walking overhead lunges....
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