Skill Ring work Push outs Push-ups Flyes Rows WOD 4 rounds of 30s work:30s rest, then rotate Double Unders Power snatches (115,75) Ring Dips Front Rack lunges (115,75) Toes to Bar L2 (95/65) L1 (65/35) Complete 4- 30 second rounds of work at each station, then rotate to the next station. Your score is total […]
Tricks are for Kids A few athletes have asked for me to teach them some double under “tricks” or kettlebell “tricks” or snatch “tricks”. These questions got me thinking maybe I have become some sort of fuzzy faced Wizard, conjuring spirits of athletic achievement with the essence of frogs breath and puppy dog whiskers. Some […]
*Just a quick note on the next two weeks, midday classes on Tuesday, Wednesday and Thursday may only have one coach on due to Goose and Amy’s absence. We have found coverage for all other classes but toasties during afternoon hours on these days will be expected to take charge on their own. Thank you […]
Flexibility, flexibility, flexibility. As a coach I see flexibility being a limiting factor for many of the athletes here at CFS, myself included. I love when I see people come early to class to roll and stretch in preparation for the workout. That’s awesome. However, too often do I see people book out of here […]
The Biltmore Bar and Grille is hosting a paleo dinner Tuesday the 29th from 7pm-9pm. The 4-course dinner is based on the simple dietary lifestyle of the Paleolithic era. Fish, meat, vegetables, fruit and nuts are “in,” while sugar, grains, dairy, legumes and all processed foods are“out.” Each course will have a Paleo friendly beverage […]
Amy and Goose get Hitched Box closes at 1pm today! Rowing Class back on at 11:30 Normal Schedule tomorrow Partner WOD that they won!!! *Just a quick note on the next two weeks, midday classes on Tuesday, Wednesday and Thursday may only have one coach on due to Goose and Amy’s absence. We have found […]
Skill Front Lever Back Lever WOD Victoria was a teacher for 5 years. The tragedy happened in room 10. She was killed on 12-14-12. She was 27 years old. She was a CrossFitter and a true Hero. “Victoria” 5 Rounds 10 Thrusters (95,65) 14 Box Jumps (24,20) 12 Sumo Deadlift High Pulls (95,65) 12 Burpees […]
*No Yoga Today* Strength Weighted Pull-up 3-3-3-1-1-1 WOD One time through 40 Burpees 50 Walking lunges 60 Sit-ups 50 Walking lunges 40 burpees Level 2 – 30-40-50-40-30 Level 1 – 20-30-40-30-20
There will be no rowing seminar today. It will resume again next week. WOD Run 1 mile Then 30-20-10 of Hang power Cleans (115,80) Front Squats (115,80) Kettlebell Swings (1.5,1) Run 1 mile Level 3 (95,65) Level 2 (75,45)(1,.75); 30-20-10; 800m run Level 1 (65,35)(.75, .5); 20-15-10; 800m run For those of you interested in […]