Menu

WOD

Training for Wednesday, May 13th

Group Circle   Warm Up 3 Rounds 15 Banded Pull Aparts 25 ft of X band/Monster Walks 15 Banded Dislocates   Strength 15 minutes to complete Turkish Get Ups: 5

0 Comments
Read Full

Training for Tuesday, May 12th

CFWS   Group Circle   Warm Up 3 Rounds for Quality 10 KB Swings 10 KB Goblet Squats 10 KB Russian Twists   Strength 15 minutes to complete Pause Front

0 Comments
Read Full

Training for Monday, May 11th

Group Circle   Warm Up 200m Run <—— High Knees ——–> Butt Kickers 200m Run 10 Burpees 10 Sit Ups 10 Burpees 200m Run   Strength 15 minutes to complete:

0 Comments
Read Full

Training for Saturday, May 9th

Happy Saturday!! Remember only a 9am class today with a Nutrition Workshop to follow from 10:00 – 11:30am! In addition, we will have Jadrien running around taking cool pictures of

0 Comments
Read Full

Training for Friday, May 8th

Group Circle   Warm Up Small Block Line Drills   Strength 15 minutes to complete Chin up: 10, 8, 6, 4, 2¬† Lightest bands possible. 6-2 should be tough!! Challenge

0 Comments
Read Full

MAY Member in the Hot Seat – Nouela Johnston

  Meet Nouela…the May Member in the Hot Seat! She started CrossFit about 8 months and is just owning it!!!   1) What made you come walking through the doors

0 Comments
Read Full

Training for Thursday, May 7th

CFWS Group Circle   Warm Up 2 Rounds: 200m Run 5 Pull Ups 5 Burpees 5 Dive Bomb Push Ups 1:00 Plank Hold (Accumulate)   Strength Hang Snatch: For 6

0 Comments
Read Full

Training for Wednesday, May 6th

Group Circle Warm Up 10 Box Step Ups, Step Downs 25 ft Over the Hurdle, Under the Hurdle walks 15 Flutter Kicks 25ft Quick High Knees 10 Box Step Ups, Step

0 Comments
Read Full

Training for Tuesday, May 5th

Group Circle   Warm Up 2 Rounds 10 Wallballs 10 OH Walking Lunges 10 V-Ups 3 Inch Worms with Push Up   Strength 15 minutes to complete Back Squat: 5

0 Comments
Read Full

Schedule Updates

Hi All! As of this Friday, May 8th, there will no longer be a 7pm Foundations class. There is no longer a class offered at 7pm on Friday! We will

0 Comments
Read Full