by CFS | Nov 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the bench press and DB snatch. WOD Bed Rock 6 rounds not for time 10 Bench press (AHAP) 20 Alternating DB snatch (50,35) 250/200m row SPRINT *Rest as needed between rounds. *Heavy but unbroken on bench. *Spot each other on...
by CFS | Nov 3, 2018 | Events, News
Check out how your favorite CFS athletes are doing in our In-House Throwdown! Link to Leaderboard
by CFS | Nov 2, 2018 | News
In House Throwdown! Warm-Up Coach’s choice WOD prep Prep the Sand bag bear complex 1 Dead lift, 1 hang power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. WOD Blue Bloods 0:00 – 10:00 – 1 Mile Run, Max Sand bag Bear complexes(50,35) 10:00 –...
by CFS | Nov 1, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD “Peas In a Pod” Team of 2. One person works while the other rests. Divide the reps how you like. 6 Rounds of: 30 Burpees 30 Sit-Ups 30/21 Calorie row 30 Walking Lunges CFS Brief: Our In House...
by CFS | Oct 31, 2018 | News
Warm-Up Coach’s choice WOD prep Turkish Thruster build to a heavy triple. WOD “Damage Done” Five rounds AMRAP 3 3 Kettle bell Goblet Thrusters (70,53) 5 Push-ups hand release 9 Box jumps (24,20) *1 minute rest between rounds Option 2: Five rounds...
by CFS | Oct 30, 2018 | News
Happy Halloween! Warm-Up Hot potato WOD prep Prep the movements WOD AMRAP 20 “Tail Gate” 400 Meter Run 21 KBs (53,35) 15 Wall Balls(20,14) 9 Toes to Bar Option 2: 400 Meter Run 21 KBs (44,30) 15 Wall Balls(20,14)(9’ft target ladies) 9 Toes to Bar...
by CFS | Oct 30, 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...
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