Bootcamp is BACK! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! We are excited to announce that CFS Bootcamp is BACK, with our next session kicking off on Monday, April 2nd. This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program! Monday classes will focus […]
CLICK HERE TO VIEW HEAT TIMES & JUDGING ASSIGNMENTS Join us to celebrate the end of the 2018 Open with our final Friday Night Lights of the season! This is a great opportunity to throw down in a competitive atmosphere, cheer on your friends, and have some fun. All are welcome! The action kicks off […]
“The White Board”, Part 2 *See Part 1 Here Post – WOD Always Record Your Results, for your benefit as well as the coaches. Be proud of the work you put in. It’s never a good idea to be the person that only records the “Good Days”. There will be days where there is a […]
The White Board is a huge staple in any box and one that holds tremendous value. Here are a few ways to approach the white board and better understand it’s value. Our great big Whiteboard is so important in fact, we’ve broken it down into Pre-Wod and Post-Wod Value. This this is part 1 of […]
5 Ways To Push Through A Painful Wod In CrossFit we talk a lot about “mental toughness”. Every WOD requires you tap into it on one level or another. Your mindset is another skill that can be improved and worked on. Just like progressions for Pull-ups, there are steps you can take to progress to […]
Warm-up With general class Strength 1. Deadlift 2-2-2-2 @85% 2. Back Rack Step-up 10 -10-10-10 -Treat this a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of […]
There will be no V02max class today or the next two Sundays. Sebastian will be away hiking Mt Everest. Class will resume on May 14th. Strength Split Jerk 3-3-3-3-3 Partner WOD 100 Calories on the Bike 100 Shoulder to Overhead (135,95) 100 Calories on the Ski erg 100 Ring Dips Level 2- 115,75 Level 1- […]
Using Your Fitness For Fun! Whether you’re a seasoned veteran or new to the Crossfit scene, participating in a local competition can be a great experience with more value than you think. You don’t have to be a regional or games hopeful to enjoy a day of fitness with your friends. If you are/were a […]