Category: CrossFit

392 W Broadway APT 2! See you soon :)

Halloween Party Tonight. 8:30pm!

Strength Push-press 3-3-3-3-3 WOD 4 Rounds 30 Sit-ups 20 OH walking lunges (45/25) 10 Ring dips

Halloween Social Friday Night! 8:30pm. Wear your best costume.

How does it feel Boyson?? Double WOD!! WOD 1 10 Minute AMRAP 5 Deadlifts 10 Box Jumps (24/20) Level 3 (225,135) Level 2 (175, 95) Level 1 (135, 65) Advanced (275/185) Rest 7 minutes WOD 2 8 Rounds Sprint 100m 8 Burpees

SnAtCh

Alec has been helping out with classes and working on his coaching skills at CFS. Alec has a lot of experience with CrossFit, he is a great resource to have and a great guy to have around. It is nice to have an extra set of eyes and ears around the gym. Make sure you […]

Squat Clean Thrusters

Skill Medicine Ball Clean Strength Back Squat 3-3-3-3-3 WOD 3 Rounds of 5 Squat Clean Thrusters Run 200m Level 3 (115/80) Level 2 (95/65) Level 1 (65/45) Advanced (135/95) Check out this Video of today’s WOD

We scooped up 5 new rowers, let’s test them out!

Skill Row technique Strength Jerk 3-3-3-3-3 WOD 5 Rounds of Row 250m 15 Swings 15 Box Jumps Level 3/Advanced (2/1.5) (30/24) Level 2 (1.5/1) (24/20) Level 1 (1/.5) (20/12)

The Bear

Skill Hollow Rock Ball ups Skin the Cats WOD 5 Rounds of 5 Bear Complex 10 Knees2Elbows L3 (95,65) L2 (65,45) L1 (45,25) Advanced (135,95), Toes2Bar

We have added a 10am class on Saturdays!

We have class at 9am and 10am on Saturdays. Come in and see us! WOD “Nancy” Level 3 5 Rounds Run 400m 15 Overhead Squats (95/65) Level 2 5 Rounds Run 400m 15 Overhead Squats (65/45) Level 1 4 Rounds Run 400m 15 Body Weight squats

“Mary”

Strength Front Squat 5-5-5-5-5 WOD Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups (HSPUs) 10 Pistols 15 Pull-ups HSPUs can modified with abmats or pike push ups. Assistance can be used as necessary for pistols and pull ups.

10 Components of Fitness

Strength. Power. Flexibility. Stamina. Accuracy. Cardiovascular Endurance. Balance. Coordination. Agility. Speed. As CrossFitters our goal is to be proficient in all 10 components of fitness. In doing that, we prepare ourselves for the unknown and protect ourselves against muscular imbalances and injury. Preparing us for the unknown could mean running from an enemy in combat, […]