by CFS | Dec 4, 2018 | 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 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD (35 minute cap) SOS 1k row then 6 rounds for time 15 Burpees 20 Ab-mat sit-ups 25 Double unders 30 walking lunges Then 1k row Option 2: 1k row then 6 rounds for time 15 Burpees 20 Ab-mat sit-ups 50 single...
by CFS | Dec 2, 2018 | News
Warm-Up Coach’s choice WOD prep 7 sets of EMOM 2 Build to a heavy clean & Jerk WOD “CJC” Last done on Monday 8/27/18 7 Rounds for time: 5 Clean & Jerks (155,105) 1 Round of “Cindy” Cindy is 5 pull-ups, 10 push-ups, 15 squats Option 2: 7 Rounds for time:...
by CFS | Dec 1, 2018 | News
Chief Jay Strongbow Warm-Up Coach’s choice WOD prep Prep the movements WOD Chief Jay Strongbow AMRAP 15 5 Strict Hand stand Push-ups 10 Deadlifts (155,105) 15 Medball Cleans(20,14) Option 2: AMRAP 15 5 Box Hand stand Push-ups 10 Deadlifts (135,95) 15...
by CFS | Nov 30, 2018 | News
Warm-Up Coach’s choice WOD prep Kettle bell farmers carry (Time under tension) There’s still one exercise that most people don’t do, yet it works almost every muscle group in the body and provides a ton of benefits – the loaded carry. Add it to your...
by CFS | Nov 29, 2018 | News
Hulk Hogan (Thunder Lips) Warm-Up Coach’s choice WOD prep Snatch power balance . Build to a heavy double out of the rack. WOD Thunder Lips EMOM 20 Minute 1 100m run Minute 2 2 rope climbs Minute 3 15 Push-ups Minute 4 8 Hang power snatches(115,75) *If Not...
by CFS | Nov 28, 2018 | News
MJ & JD Warm-Up: Coach’s choice WOD prep: Max strict pull-ups. 1 attempt WOD: The Road Warriors Teams of 2(30 minute cap) 2 Rounds: 10 Forward rolls 200 Single unders 100 Ab-mat sit-ups 50 Burpees 100 Ab-mat sit-ups 200 Single unders 100/70 Calorie row...
Recent Comments