March Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Having trouble staying motivated through these cold winter months?!! We’ve got you covered with our March Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is […]
2019 CrossFit Open is Coming… The 2019 CrossFit Open is just around the corner! How is your training coming along? The CrossFit Open is the first stage of the CrossFit Game season and involves CrossFitters from all over the world. Each year, hundreds of thousands of athletes of all different ability levels participate in the […]
Tighten up your sock games with new CFS freshies – $18 Strideline = most comfortable socks you’ll ever own Warm-up 1-2-3-4-5 Jumping Squats x2 Bar Facing Burpees Mobility Hamstrings Adductors Open WOD 18.2 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2 x 50/35 lb) Bar-Facing Burpees Then, “18.2 A” 1 rep max Clean Time Cap: 12 minutes […]
Warm-up Partner Up! P1- Row 250/200m P2- Med ball Knee Tucks Switch P1- Row 250/200m P2-Med ball Hamstring Curls Switch P1- Row 250/200m P2- Med ball seated chops (Low to high – switch sides every 5) Switch Skill L-sit on Parallettes* *With a partner accumulate 2 minutes each. Time each other and accumulate a “true” […]
Warm-up 1 Minute Jump Rope 10 Good Mornings 1 Minute Jump Rope 10 Muscle Snatches 1 Minute Jump Rope 10 Front Squat 1 Minute Jump Rope 10 Strict Press 1 Minute Jump Rope Mobility Calf Rolling and Stretching Hip Opening Strength E2MOM10 Deadlift- 5 Reps (75-80%) WOD 150 Double Unders Then: 4 Rounds 10 Power […]
Weekly Strength/Benchmark Schedule – Click Here Warm Up 400m Sandbag Run Then 2 Rounds: :30 on/:10 off -Sandbag Back Squats -Sandbag Facing Burpees -Push Up w/ Sandbag Drag -Sandbag Hug Lunges Strength Push-press 2-2-2-2-2 WOD 400m Sandbag Run (4,3) 21 Sandbag Facing Burpees 400m Sandbag Run (4,3) 15 Sandbag Facing Burpees 400m Sandbag Run (4,3) […]
Warm-up 1:30 Work/:30 Rest & Rotate -Bike -Row -Run or Ski WOD In 9 Minutes 1.5 mile Bike Then AMRAP 5 Pull-ups 5 Ring Dips 10 Wallballs Rest 2 Minutes In 9 Minutes 1000m Row Then AMRAP 1 Rope Climb 10 Push-ups 15 air squats Rest 2 Minutes In 9 Minutes 800m Run or Ski […]
Healthy Truth Protein Bars now available at our fuel bar. Healthy Truth is a health company that believe that health is essential to happiness. That’s why they have created protein bars that are sprouted, plant-based, gluten-free, and dairy-free. Everything is made with minimal, whole-food ingredients. You won’t find anything processed and absolutely no refined sugars […]
Warm Up 4 Rounds :30 on/:30 off Row for Calories Immediately into: 4 Rounds :30 on/:30 off Jumping Squats Mobility Quad and Hamstring Rolling and Stretching Open WOD 15.5 27-21-15-9 Row (calories) Thrusters (95,65) Scaled (65,45) Ski Sub = Same Cals Bike Sub = 21-15-9-6; Scores/Comments 3/27/15 Optional WOD 2 500-400-300-200-100m 50-40-30-20-10 Row/Ski for Distance […]
Butterfly Chesties We have Chest To Bar Pull-Ups in our WOD today! If you have been trying to transition to butterfly chest to bar, then go into the WOD today with a goal of working them in. Try small sets of butterfly instead of kipping in the earlier rounds where you’re fresh. Counting your attempts […]