OUTDOORS Please do not park in the lot 2021 CrossFit Lift Move Work Event! Welcome to CrossFit’s newest online competition – Lift Move Work – a unique opportunity to see where you stack up within your affiliate and around the globe. The CrossFit Lift Move Work competition consists of one lift, one gymnastics skill component, […]
OUTDOORS Please do not park in the lot Warm-Up 1 Round 50s on |10s off -Burpee Deadlifts -Jump Rope -DB Goblet Squats -Jump Rope -DB High Pulls -Jump Rope -DB Snatch Mobility Chest Opening Shoulder Stability Strength E2MOM12 Thruster 3 Reps WOD 100 Double Unders 20 Single Arm Snatches 50|35 — 80 Double Unders 18 […]
OUTDOORS – Please do not park in the lot Coach’s Corner! – Chris Ehl!! We’re excited to announce the newest member of our Coaching staff Chris Ehl! Chris came to CFS in August of 2020 – Shortly after we Re-Opened and has been here pretty much every day since 🙂 We’re happy to have him […]
Outdoors Primarily Warm Up Fish Game* Then 2 Rounds :30 Work/:15 Rest & Switch -V-Ups with Feet On Seat Of Rower -Hamstring Curl with Feet On Seat of Rower -Seated Strict Press -Boot Strap Squats *Score goes on SugarWOD Mobility Traps Forearms Strength E2MOM12 Push-press 3 Reps -Build during the 6 sets WOD 500m row […]
Indoors/Outdoors Primarily Warm Up Mini Flight Simulator 10-20-30-20-10 UB Double Unders ADV – Drag Rope Mobility Pigeon Stretch Shoulder Opening Strength E2MOM14 Deadlift 1. 3 Reps @75% 2. 2 Reps @ 80% 3. 2 Reps @ 85% 4. 1 Rep @ 90% 5. 1 Rep @ 95% 6. 1 Rep @ 100% 7. 1 Rep […]
Indoors Primarily Warm Up Partner Up! P1 – 10|7 Cal Bike* P2 – Rope Knee to Elbows -Switch- P1 – 200m Ski P2 – MB Squats -Switch- P1 – 15 Wall Balls P2 – Ring Support Hold -Switch- *15|10 Schwinn Mobility Forearm Rolling Chest stretch WOD AMRAP 10 10|7 Cal Bike 1 Rope Climb 10|7 […]
Primarily Outdoors (Unless Raining) Please do not park in the lot Warm-up 12-9-6 -Mountain Climbers x2 -KB Tater -Lateral Up and Over -SL V Ups Mobility Quad/Hip Stretch Strength E3MOM15 1. 10 Front Rack Lunge (5 each side) 2. 10 Weighted step-ups 3. Rest Keep weight moderate on both movements WOD Buy-In 75 Sit-ups -Then- […]
Columbus/Marathon Monday Schedule Coached Classes at 9 & 10am Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym Primarily Outdoors, Pull Ups Indoors Warm-up Run 800m Then 2 Rounds 30s on|10s off -Burpee Lateral Jumps -Bent Over Rows -Front Squats Skill Pull-ups Butterfly pull-ups […]
Columbus/Marathon Monday Schedule Coached Classes at 9 & 10am Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym Primarily Outdoors Please do not park in the lot Warm-Up 20/15 Calories on Rower Then 2 Rounds 10 Scap Push-Up 10 KB Drag Throughs 10 Floor […]
Columbus/Marathon Monday Schedule Coached Classes at 9 & 10am Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym Primarily Outdoors Please do not park in the lot Warm Up Running Drills Midline 3 Rounds 10 Side Plank Raises with knee tuck, Right 10 Side […]