by CFS | Jan 6, 2019 | News
Day 6 Nutrition Challenge.Warm-Up 100 single unders2 Glute band boxes with 2 squats at every corner.10 banded pull a parts10 Banded good mornings10 Russian KB swings10 dowel pass overs10 Dowel overhead squats10 Hollow rocks10 Superman’s5 Box step ups5 Box...
by CFS | Jan 5, 2019 | News
Warm-Up 3 rounds8 Alternating DB snatches.10 air squats12/8 calorie row WOD prepEvery 2 minutes for 5 rounds.5 DB bench press10 Double kettle bell front rack reverse lunges. *Go as heavy as possible with good form. WODSky’s the LimitAMRAP 161000 m row40 wall...
by CFS | Jan 4, 2019 | News
If you ordered apparel it’s bagged with your name on it and waiting for you on a table in the alcove at CFS. We did order extra items that we will put out for sale in the retail area.
by CFS | Jan 4, 2019 | News
Day 4 Nutrition challenge! Warm-Up Coach’s choice WOD prepPrep the movementsWODPower Outage50 strict pull-upsThen10-9-8-7-6-5-4-3-2-1 Clean & jerks (135,95) Burpees over the barbell.Then1 mile run*If biking 160/112 calories*Options for pull-ups.1. Bands2....
by CFS | Jan 3, 2019 | News
Warm-Up Warm up through the movements WOD prepPrep the movements WODTeam Tabata SHSBTeams of 22 rounds of8 intervals of Tabata Kettlebell Russian swings. (70,53)8 intervals of Hand release push-ups. 8 intervals of Tabata sit-ups. 8 intervals of Tabata Bike.*The Tabata...
by CFS | Jan 2, 2019 | News
Warm-Up Coach’s choice WOD prep15 minutes to build to a heavy 3 thrusters.WODCrossFit Main site.For time: 9 Thrusters (65,45) 1,000-m row 15 Thrusters (65,45) 1,000-m row 21 Thrusters (65,45) Post WODFoam roll lats and upper back. CFS:Day 2 Prep week Nutrition...
by CFS | Jan 2, 2019 | Events, News
Many of you know Andi from CFS as just another awesome member. Did you know Andi is a physical therapist who uses dry needling/intramuscular trigger point therapy? She will be at CrossFit Synergistics this Saturday, January 5th from 7:30AM to 11:00AM. If you are...
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