by CFS | Sep 1, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the bench press WOD Part 1 — Bench press 8 x 8. 30 hollow rocks after even rounds. 30 situps after odd rounds. Part 2 — DB bent over rows 8 x 8 per hand (heavy AF). 5 tire flips every other set....
by CFS | Aug 31, 2018 | News
Hailey off to College! Good Luck! Warm-Up Coach’s choice WOD prep Prep the barbell movemnts. WOD “Fender Bender” Teams of 3 For Time (30 Minute Cap): 400 Meter Wreck Bag Run (50/35) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135,95) 400...
by CFS | Aug 30, 2018 | News
Warm-Up Coach’s choice WOD prep 2-Position Power Snatch Build to a Heavy complex Position 1. power snatch from pockets Position 2: power snatch from below knee Pull-up and bar muscle up skills and drills practice WOD “Daily Dozen” AMRAP 12: 12 Lateral Barbell...
by CFS | Aug 30, 2018 | Kids & Teens WOD, News
Adjusted class schedule for Monday, September 3rd (Labor Day) 8:00am Adult CrossFit 9:30am Adult CrossFit There will be no other classes on 9/3. Enjoy your BBQ’s!
by CFS | Aug 29, 2018 | News
“Inside of me there are two dogs. One is mean and evil and the other is good and they fight each other all the time. When asked which one wins I answer, the one I feed the most.” Sitting Bull” Warm-Up Coach’s choice WOD prep Front Squat 3...
by CFS | Aug 29, 2018 | Events, News
An In-House Throwdown is a community building event! Many of you have never competed before and this is a great opportunity to experience a competition environment while having a lot of fun with your friends! For those of you who love to compete, you can...
by CFS | Aug 28, 2018 | News
Warm-Up Coach’s choice WOD prep Seated kettlebell press Build to a heavy 3 on each arm. WOD Cool Moss AMRAP 18 21/14 Calorie row 15 Wallballs (20,14) 12 Kettlebell swings (53,35) 9 Toes to Bar Option 2: 21/14 Calorie row 15 Wallballs (14,10)9 ft target 12...
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