Last Week For Our Summer Special!

Jun 12th, 2018

Category: CrossFit

Last Week For Our Summer Special!

Dennis

3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week!

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!

Warm-up
2 Rounds
10 Medball Hug Step Ups
10 Medball Thrusters
10 Medball Box Jumps w/ Step Down

Then:
1 Minute Cross Body Mountain Climbers w/ Hands on Medball
30s Low to High Medball Cross Chops each direction
30 Sec Leg Lift (ADV – Medball on Shins)

Strength
Front Squat (Tempo 321*)
3-3-3-3-3
*3 Second Descent, 2 Second Active Hold at Bottom of Squat, 1 Second Explode Up from Bottom

WOD
7 Rounds
5 Power Cleans (155,105)
7 Box Jumps (30,24)
9 Wall balls

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,55)

Extra Work
With a partner 10 rounds each
15/12 cals ski

DISCUSSION 9 Comments

  1. Jen Merinder 06/13/2018 at 1:33 pm

    Tempo FS: up to 200#
    WOD: 7:14 RX

  2. Katie B 06/13/2018 at 1:29 am

    WOD: 9:43 modified 🙂

  3. Trevor 06/13/2018 at 12:25 am

    135 across from the floor (added bonus of warming up the clean)

    9:57 Rx

  4. Kurt 06/12/2018 at 11:00 pm

    Strength: 155-185
    WOD: 11:10 Rx

  5. Coolidge 06/12/2018 at 10:33 pm

    Squat 250×3
    Wod 11:46 rx.

  6. Brian Campbell 06/12/2018 at 9:20 pm

    Strength: 275×3
    Wod: 7:54 Rx

  7. Ben 06/12/2018 at 2:01 pm

    Front Squat: up to 245#
    WOD: 8:26 Rx
    Monday Extra Work: 21:39 w/ 25′ HS walk

  8. Sean Flannery 06/12/2018 at 1:15 pm

    Strength: 155-220#
    WOD: 9:45 Rx

  9. Crowley 06/12/2018 at 12:24 pm

    tempo front squat: up to 225
    wod: 9:20 rx