by CFS | Oct 29, 2018 | News
Warm-Up Coach’s choice WOD prep Hang Power Clean Build to a Heavy Single WOD “Hangman” For Time: 21 Hang Power Cleans (135,95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135,95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power...
by CFS | Oct 29, 2018 | Kids & Teens WOD, News
Our In House Throwdown is this Saturday November 3rd. We will be running 1 adult class @ 6:30 am. *All adult and Kids/Teens for the rest of the morning will be cancelled. Thank you.
by CFS | Oct 28, 2018 | News
In House Throw down this Saturday! Warm-Up Coach’s choice WOD prep Complex: 1 strict press 1 push press 1 push jerk or split jerk. *15 minutes to build to a heavy complex. WOD In House Comp WOD 3 Ragnarok RX 1 partner works while the other rests AMRAP 15 20/14...
by CFS | Oct 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. Practice rope climbs. WOD: “NIELD” Dedicated to Cpl Daniel Nield (31) 1st Battalion The Rifles who died in an explosion in Afghanistan on 30th January 2009. The explosion was believed to...
by CFS | Oct 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Nights Watch 27-21-15-9 Burpees over the bar Barbell front squats (95,65) Toes to bar Calorie Bike *After every round run 50 m with a sand bag (50,35) *If the numbers in the class are greater than the number...
by CFS | Oct 25, 2018 | News
Warm-Up Coach’s choice WOD prep 3 position snatch 1 snatch from pockets 1 snatch from below the knee 1 snatch from the floor Build to WOD weight, heavier if capable. WOD Sweet Science For Time: 70/50 Calorie Row 50 Ab-Mat Sit-ups 30 Power Snatches(135,95) 50...
by CFS | Oct 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD CrossFit Main site 3 rounds for time of: 25 dumbbell push jerks(50,35) 50 double-unders 25 weighted step-ups (20″)( same) 50 double-unders Option 2: 3 rounds for time of: 25 dumbbell push jerks(35,20)...
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