Join us at the gym this evening at 7pm for Friday Night Lights!! Come ready to cheer on your fellow CFSC community members. We will have food on the Big Green Egg and lots of other fun goodies. 6:30pm CrossFit class will be cancelled Friday. A. Mobility B. WOD Prep... read more →
Feb
22
Feb
21
A. Power Clean & Jerk (2+2)x5 working sets Increase Weight as Needed B. Five Rounds for Time: 20 Air Squats 30 Double Unders :40 Seconds Plank Hold C. Barbell Club Meets at 6:30pm. Clean Deadlift + Clean Pull (1+2)x5 Back Squat 4x3 @ 90% of Monday's 3RM, then -5% 1x3... read more →
Feb
20
A. For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar Box Jumps (24/20) *Run 400 Meters after rounds of 9, 5, 1 B. 400 Meters Single Arm Farmers Carry (70/44)
Feb
19
A. Back Squat 15-15-15 B. In Teams of Two or Three: As Many Rounds as Possible in Seventeen Minutes: Row 800 Meters 12 Hang Squat Cleans (155/105) 16 Games Style Push Ups C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Feb
18
A. "Helen" Three Rounds for Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups B. Accessory Work: Russian Twists w/ bumper plate 4 x 20 Evil wheels 4 x 12 Superset these 2 movements C. Barbell Club meets at 6:30pm! 3 RM clean & jerk - AHAP ( from floor... read more →
Feb
16
Don’t forget to join Coach Jonathan for CrossFit Open Skills Clinic this Saturday! $15 per clinic or $40 for all 4 clinics 9AM - Toes to bar 10AM - Pull ups/ butterfly pull ups 11AM - Handstand push ups 12PM - Muscle ups A. For time: 800m Run 6 Rounds... read more →
Feb
15
A. Weighted Pull Ups 5-5-5-5 B. Three Rounds for Time: 24 Calorie Row 18 Burpees Over the Rower 12 Dumbbell Snatch (50/35)
Feb
14
A. Bench Press 3-3-3-3-3 B. CrossFit Open 13.2 As Many Rounds as Possible in Ten Minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jumps (24/20) C. Barbell Club Meets at 6:30pm! Pause clean pull + pause clean + Fs ( Pause 3 seconds BELOW KNEE) 5... read more →
Feb
14
Most people from the outside of CrossFit would view our program as very community based and social. While that is true, I don't believe it is a necessity to have an extremely outgoing personality to succeed at CrossFit. Take me for instance. Even though I lead the community at CrossFit... read more →
Feb
13
A. Partner Workout (one person working at a time. On the run; partners hold a band and run together) 200 Meter Partner Run 100 Double Unders 200 Meter Partner Run 80 Walking Lunges 200 Meter Partner Run 60 Partner Med Ball Sit Ups (20/14) 200 Meter Partner Run 40 Pull... read more →