Give the Gift of CrossFit

Halloween 2014

index

Holiday Specials

The holidays are approaching fast! Christmas is right around the corner, give the gift of Crossfit to someone special!

These offers will only be available through the end of the year.

CFS Bootcamp – December of January sessions

Weekdays: Monday, Wednesday, Friday

Time: 6:15am-7:15am

Where: CFS!

Price: $149 ($50 off)*

Membership gift certificate

$25 off the purchase of a gift certificate for any general class membership

more details here

CFS Apparel Sale

$30 for all CFS sweatshirts (except for the Sherpa and light zip hoodie) and Camo t-shirts now $20.  Pick one up at the desk today!

Strength
EMOM10
1 Squat Clean
3 Front Squats

WOD
3 Rounds
15 Burpees
10 Hang Power Cleans
7 Front Squats (185,115)

Level 3- (155,105)
Level 2 – (125,85)
Level 1 – (95,55)

Conditioning Class: WOD
5 Rounds
20 Calories on Airdyne
400m Run
Rest 2 minutes

Conditioning Class: Core
3 Rounds
30 Seconds isometric back extension hold
Add weight if able. Rest as needed.

18 Comments

  • erica

    11/19/2014 @ 1:17 pm

    EMOM 10 worked up to 95#
    wod 10:29 L2

  • lizowiz

    11/19/2014 @ 12:00 pm

    EMOM: up to 125#

    WOD: 9:00 @ 105#

  • Kendra

    11/19/2014 @ 1:54 am

    Man, that was rough.
    EMOM: up to 95#
    Wod: 9:59 L2

  • jason barrow

    11/19/2014 @ 12:56 am

    Yep, this was a certified leg day alright.

    EMOM: Up to 185#
    WOD: 11:36 L3
    Davies beat me by TWO SECONDS. I won’t sleep for the rest of 2014.

    • goose

      11/19/2014 @ 11:05 pm

      ha

  • Trevor Crean

    11/19/2014 @ 12:51 am

    Holy leg day.
    EMOM 145
    WOD 8:59 L2

  • Andrea Cooke

    11/19/2014 @ 12:50 am

    Jumped in to 7pm wod: 10:49 @155… Burpees felt like they took forever

    • goose

      11/19/2014 @ 11:06 pm

      holy what?? you did the wod at 155? beastmode!

      • Andrea

        11/20/2014 @ 3:43 am

        haha, sure felt it today!

  • Joel

    11/19/2014 @ 12:26 am

    EMOM 10: 135# and I’m back – pumped to get this one at bodyweight
    WOD: 10:35 105#

  • James Saunders

    11/18/2014 @ 10:16 pm

    Ton of leg work today –
    AM Session: 5×5 Back Squat @ 225 Across, 5xME BW Dead Hang Pull-ups (10, 9, 8, 8, 7)

    4:30pm Class
    EMOM: worked up to 195#
    WOD: 10:34 @ 135# – knew the legs/lower back were borderline done so this was about just finishing…

  • melstec

    11/18/2014 @ 2:34 pm

    Strength: 130#
    WOD: 9:19 L3/105#

  • Joe

    11/18/2014 @ 2:29 pm

    9:34 @ 155 for WOD

  • Crowley

    11/18/2014 @ 1:47 pm

    emom: 185×3, 205×3, 215×4
    wod: 10:33rx – legs were gassed during those front squats!

  • Brian M. Maser

    11/18/2014 @ 12:34 pm

    EMOM 10 – started at 185# and added 5# each round to finish at 235#. 10:29 Rx for the WOD.

    • Frawls

      11/18/2014 @ 1:24 pm

      Monster effort. Nice work.

  • Frawls

    11/18/2014 @ 12:18 pm

    Worked up to 185# in the EMOM. WOD – 8:55 @ 135#. My HPC needs a lot of work.

  • Josh Allen

    11/18/2014 @ 11:51 am

    9:14 @ 155 lbs.

Comments are closed.

X