3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week!
*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!
Introducing Charlotte (Charley) Pellegrini
This is much overdue, but please join us in congratulating Gina Pellegrini on the birth of her daughter, Charlotte! Charley was born he was born on 4/21 at 9:44am, 7lbs 11oz, 20.5 inches long. Everyone is happy, healthy and doing great! It looks like Charley is already a CrossFitter in the making! Gina worked out with the 5:30AM crew all the way to the very end – a true inspiration! Congrats, Gina… we can’t wait for your return and to meet little Charley!
Warm-up
2 Rounds, :30 for Max Reps (no rest between movements)
-Burpee Medball to Overhead
-Russian Twists
-Medball Thrusters
-Hollow Rocks w/ Medball
Oly (15 mins)
With a Partner
Power Clean and Jerk
Minutes 1-3- 12 Clean and Jerks @80% of Max
Minutes 3-6- 10 Power Clean and Jerks + 10/5lbs
Minutes 6-9 + 8 Power Clean and Jerks + 10/5lbs
Minutes 9-12 + 6 Power Clean and Jerks + 10/5lbs
Minutes 12-15 4 Power Clean and Jerks + 10/5lbs
– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability on the same bar or use 2 bars if necessary.
WOD
12 Minute AMRAP
5 Shoulder to Overhead (135,95)
7 Toes to Bar
9 Wallballs
Level 2 – (115,75)
Level 1- (95,55)
ADV- (175,120); 11ft Wallballs
Extra Work
40-30-20-10
GHD Sit-ups
Hip Extensions
100 ft Handstand Walk after each round
*Scale the HSWalk as necessary and/or start on the 30’s