by CFS | Aug 20, 2018 | News
As my first CrossFit coach and friend Ben Bergeron once said,” Nobody cares who wins but nobody likes a cheater.” I have been CrossFiting for about 10 years and the holy grail of CrossFit to me is upholding the standards of the CrossFit...
by CFS | Aug 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Roundabout” 3 Rounds for time of: 500 m row 20 GHD Sit-ups 10 Ring Dips Rest 5 minutes, then… For time: 1000 m Row 20 Toes-to-bar 20 Ring Dips Option 2: 3 Rounds for time of: 500 m row 20...
by CFS | Aug 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the power snatch to WOD weight. WOD “Country Mile” For Time: 1 Mile Run 50 Wallballs (20,14) 40 Box Jumps (24,20) 30 Burpees 20 Power Snatches (115,75) Option 2: 1 Mile Run 50 Wallballs (14,10)(10′,9′) 40 Box...
by CFS | Aug 19, 2018 | News
Beginning the week of 9/3 childcare will be offered on the following times: Tuesdays at 5:30pm Wednesday at 5:30pm Fridays at 5:30pm Saturdays at 8:30am As always please sign up by noon for childcare on weekdays and by 8pm on Friday night for Saturday morning...
by CFS | Aug 18, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Shipwreck” 5 Rounds: 500 Meter Row 10 Wreck Bag Cleans (50,35) 16 Wreck Bag Reverse Lunges (50,35) 24 AbMat Sit-ups Post WOD: Banded hip distraction 2 minutes per side. Endurance & Stamina: 3 mile sand...
by CFS | Aug 17, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the barbell movements WOD Barbell Mile (30 minute Cap) 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter run 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400 meter run 50 Hang Cleans 400 meter run 50 Hang power...
by CFS | Aug 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Strict Lynne meets Nicole 5 Rounds For Max Reps (Not for Time) 400m Bench Press (1x Bodyweight) Strict pull-ups *Your score is your total pull-ups and bench press for all 5 rounds. Sweet spot for reps...
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