by CFS | Dec 19, 2019 | Kids & Teens WOD, News
The class schedule will be adjusted on the following dates: Tuesday, 12/24 7:30am Adult CrossFit 9:00am Adult CrossFit 10:30am Adult CrossFit 12:00pm Adult CrossFit No kids class Wednesday, 12/25 CLOSED Tuesday, 12/31 7:30am Adult CrossFit 9:00am Adult CrossFit...
by CFS | Sep 3, 2019 | Events, Kids & Teens WOD, News
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by...
by CFS | Aug 30, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Trap bar deadlifts. Build to a perfect 5 reps 5 sets on the 3 minutes WOD AMRAP 10 5 calorie ski erg 5 slam balls 5 Burpees Post WOD: Agile 8
by CFS | Aug 4, 2019 | Kids & Teens WOD
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep KB Deadlift practice WOD 5 Air Squats 6 Donkey Kicks 2 Pistols Each Side Post WOD: Game: Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor...
by CFS | Aug 4, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 5,5,3,3,2,2 Seated Dumbbell Shoulder Press. Build to a perfect 2. Rest 2 minutes between sets. WOD: AMRAP 10 10 Burpees 10 DB weighted box step-ups 100m run (Around the parking lot) Post WOD: Game coaches choice...
by CFS | Aug 1, 2019 | Kids & Teens WOD, News
Warm-Up: Coach’s choice Pre WOD Back squat or front squat Climb to a perfect 4 4,4,4,4 (4 sets) *Rest 2 minutes between sets. WOD Prep: Kettlebell swing & Goblet thrusters WOD: Teams of 2. Athlete complete full rounds while the other rests. AMRAP...
by CFS | Jul 31, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice Pre WOD Back squat or front squat Climb to a perfect 4 4,4,4,4 (4 sets) *Rest 2 minutes between sets. WOD Prep: Kettlebell swing & Goblet thrusters WOD: Teams of 2. Athlete complete full rounds while the other rests. AMRAP...
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