Give the Gift of CrossFit

Nov 18th, 2014

Category: CrossFit

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.

DISCUSSION 18 Comments

  1. erica 11/19/2014 at 1:17 pm

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

  2. lizowiz 11/19/2014 at 12:00 pm

    EMOM: up to 125#

    WOD: 9:00 @ 105#

  3. Kendra 11/19/2014 at 1:54 am

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

  4. jason barrow 11/19/2014 at 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.

  5. Trevor Crean 11/19/2014 at 12:51 am

    Holy leg day.
    EMOM 145
    WOD 8:59 L2

  6. Andrea Cooke 11/19/2014 at 12:50 am

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

  7. Joel 11/19/2014 at 12:26 am

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

  8. James Saunders 11/18/2014 at 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…

  9. melstec 11/18/2014 at 2:34 pm

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

  10. Joe 11/18/2014 at 2:29 pm

    9:34 @ 155 for WOD

  11. Crowley 11/18/2014 at 1:47 pm

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

  12. Brian M. Maser 11/18/2014 at 12:34 pm

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

  13. Frawls 11/18/2014 at 12:18 pm

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

  14. Josh Allen 11/18/2014 at 11:51 am

    9:14 @ 155 lbs.