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Posts Tagged:cross fit

WEDNESDAY!

We are in for a really fun one today!! We will get to do a partner WOD with one of out favorite buddies!!   “Da Krew” For Time: 400m Partner Run 200 Double Unders 100 See-Saw Burpees 50 See-saw Wall Balls (20/16) 25 Partner Push Ups 400m Partner Run

TUESDAY!

Today is a very special day. Two of our coolest CrossFit ladies were born today and are turning 50 and 40. We will celebrate them today with this awesome WOD!!   “The Good Life” 5 Rounds: 10 Shoulder Press (75/55) 10 Toes to Bar 8 Clean (75/55) 8 Burpees

MONDAY!!

This week we will have normal class schedule from today to Wednesday. This will be the exact same schedule for New Year’s week!! On Thursday we will have ONE CLASS AT 9 AM, Friday we WILL NOT HAVE CLASS!! and Saturday is normal class at 8:30 AM. Time have some fun with this gasser.  …

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FRIDAY!

On Fridays we flex, so will finish this week off with some weightlifting. 14 Min. AMRAP: 8 Deadlifts (135/95) 16 KB. Single Arm Jerks (35/26) 24 Lunges

THURSDAY!

We are in fro a fun one today!! Lets see how many of you can finish this one sub five.   21-15-9 Power Clean (115/75) Double Unders GHD Sit-Ups

WEDNESDAY!

Today is going to be an ultra fun day because IT’S MARIO’S BIRTHDAY!!! Get in here to celebrate his birthday with this radical workout. This is a five round EMOM!!   20 Min. E4MOM: 5 Thrusters (95/65) 5 Burpees 10 Pistols 200m Run

TUESDAY!

Christmas is on its way and we need to keep on plowing away, so we may enjoy ourselves with our loved ones. Lets work on some strong over head positions today with this awesome workout!!   4 Rounds: 5 Snatch (115/65) 400m Run 10 OHS (115/65) 200m Run

MONDAY!

Woaah!!! The chili cook-off was a blast!! The New Chili Champ is Dylan Wynn. Jeff came in as a very close second! Let’s get rid of our chili filled bellys with this fun EMOM. 15 Min. Every 3 Minutes On the Minute: 10 Sit-Ups 10 Burpees 20 Double Unders

Pull-Up Seminar

    CFSC is hosting a Pull-up seminar on Sunday, May 1st to help you get the hang of those things! We'll be running over the technique for the Kipping pull-up as well as how to properly use the bands and boxes to build up your strength and some more advanced techniques for those interested. Cost…

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