by CFS | Jan 1, 2019 | News
Warm-Up Coach’s choice WOD prep15 minutes to Build to a heavy 3 dead lift, no hook or mixed grip today. This will be the load you will use for the WOD. You may use Olympic bars, trap bars, farmers bars or axle bars for this WOD. Find a load that will challenge...
by CFS | Jan 1, 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...
by CFS | Dec 31, 2018 | News
“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of...
by CFS | Dec 31, 2018 | News
Get to the box at least 15 minute early to warm-up. This is a self directed warm-up and work out. The WOD will go off at 8:30 pm sharp. Warm-up: 2 minutes row2 hip circle squares with 2 squats at every corner.10 Banded pull a parts10 Banded...
by CFS | Dec 30, 2018 | News
Warm-Up Coach’s choice WOD prepRowing techniqueWODStrong Man RowRow for 30 seconds at 100% effort x 15 rounds with 2 minutes rest in between rounds. Keep a running tally of calories rowed and add them together at the end for your score. Post WODGroup core cash...
by CFS | Dec 30, 2018 | News
Monday, 12/31Adult Classes5:30am6:30am9:30am12:00pm Kids Classes11:00am (Ages 8-11)12:00pm (Ages 12+) Tuesday, 1/1 10:00am Adult CrossFit 11:30am Adult CrossFit -No kids classes
by CFS | Dec 30, 2018 | News
Who is it for? Everyone!How much does it cost? This challenge is free. All that is required is to be open minded to some new ideas and concepts.How do I sign up? Just put your name up on the white board at the box.How does the nutrition challenge work? The first 7...
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