by CFS | Mar 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation...
by CFS | Feb 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Opens Work out 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars...
by CFS | Feb 27, 2019 | News
Warm-Up: Coach’s choice WOD prep: Shuffle the deck WOD: Deck of Cards Alternate movements each card. 1. Russian Kettlebell swings (Feel comfortable swinging 10 reps) 2. Med-ball partner pass x 2 3. Mountain climbers x 2 4. Double unders x 4 or single unders x 8....
by CFS | Feb 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Man In The Mirror For Time: Complete in any order. 50 GHD sit-ups 50 Burpees 10 Rounds of Strict “Cindy” *A round of Cindy is 5 pull-ups, 10 push-ups, 15 squats Option 2 Performance: For Time: 100...
by CFS | Feb 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Deadlift Push Jerk out of the rack 15 minutes to build to a heavy double for each. Perform 2 deadlifts Perform 2 push jerks from the rack WOD: Option 1 Opens: 4 Rounds for time: 21 Deadlifts (135,95) 15 Box Jump Overs (24,20) 9...
by CFS | Feb 24, 2019 | News
Please plan accordingly as CFS typically closes 15 minutes after the last class of the day is complete. If a coach decides to stay later then that is their decision but please don’t assume CFS will be open after the last class. The CrossFit Open workouts...
by CFS | Feb 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 power snatch 1 overhead squat *Build to WOD weight WOD: Power Ball AMRAP 15: 5 Power Snatches (115,75) 10 Overhead Squats (115,75) 15 Hang Power Cleans (115,75) 20 Calorie Row 50 Double Unders Option 2 Performance: AMRAP...
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