by CFS | Oct 7, 2018 | News
Just play. Have fun. Enjoy the game. Michael Jordan Warm-up Coach’s choice WOD prep Prep the movements WOD Filthy 50 (Compare from 6/4/18) For time: 50 Box jump (24,20) 50 Jumping pull-ups 50 Kettle bell swings(35,26) 50 Walking Lunges 50 Knees to elbows 50 Push...
by CFS | Oct 6, 2018 | News
Warm-Up Coach’s choice WOD prep Chosse your lift and prep it. Bench press (BW) Back squat (1.25 BW) Dead lift(1.5 BW) *Scale load as needed. You should be able to do 10 reps with the weight you choose for the WOD. WOD: Criss Cross Ladder...
by CFS | Oct 5, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD: Lucky 7 For Time: 1 Mile Run 10 Rounds of 7 Thrusters (75,55) 7 pull-ups 7 Burpees Option 2: 1 Mile Run 10 Rounds of 7 Thrusters (65,45) 7 pull-ups 7 Burpees Option 3: 1 Mile Run 7 Rounds of 7 Thrusters...
by CFS | Oct 4, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: Double Play Teams of 2. 1 partners work while the other rests. AMRAP 20 30 double unders or 60 singles 15 plate ground to over head(45,35) 10 Push-ups Hand release *Scale load as needed. Single athlete on...
by CFS | Oct 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: The Big Bang Theory For time 800 m run 21 Hang power cleans(135,95) 400 m Med-ball run (20,14) 30 Wall balls(20,14) 100 Ab-mat sit-ups 100/70 calorie row Option 2: 800 m run 21 Hang power cleans (115,75)...
by CFS | Oct 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight WOD: Hedge Your Bets 3 Rounds: 500 Meter Row 12 Dead lifts (Body weight) 21 Burpees over the bar Endurance & Stamina: 150 wall balls for time. Every minute ladder up burpees 2,4,6,8,10...
by CFS | Oct 2, 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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