1:28

 

Strength

Back Squat
1×6 light
2×3 moderate
4×1 heavy

WOD

For Time:

15 Medball cleans
20 Ball slams
25 Box jumps
30 ab mats
35 Double unders
30 KB swings
25 Walking lunges
20 KB snatches ( 10 each arm)
15 Ring dips

ATTENTION GROUPONERS!: There is no On Ramp purchase or attendance necessary to buy or redeem your Groupon. You can start joining in on group classes ASAP. NO ON RAMP NECESSARY.

snowday

And YES THERE IS!  NORMAL SCHEDULE TODAY!

Strength

Strict Press
1×5 light
2×2 moderate
5×1 heavy

WOD

“Karen, Grace & Me”

10min AMRAP
3 Clean & Jerks (65/95)
15 Wall balls (14/20)

ATTENTION GROUPONERS!: There is no On Ramp purchase or attendance necessary to buy or redeem your Groupon. You can start joining in on group classes ASAP. NO ON RAMP NECESSARY.

We are closed due to the weather till further notice.  Check back here and on our Facebook page for further updates.

1:25

 

ATTENTION GROUPONERS!: There is no On Ramp purchase or attendance necessary to buy or redeem your Groupon. You can start joining in on group classes ASAP. NO ON RAMP NECESSARY.

Strength

Front Squat
1×6 light
2×3 moderate
4×1 working up to max or more

WOD

4rds for time *OR* EMOM
7 thrusters (75/55)
7 pull ups
7 burpees

ATTENTION GROUPONERS!: There is no On Ramp purchase or attendance necessary to buy or redeem your Groupon. You can start joining in on group classes ASAP. NO ON RAMP NECESSARY.

Classes are CANCELED for today due to the snow.  Drive safe.  See you Monday.

 

 

1:22

 

 

Strength

cleans
1×5
1×3
4×1 heavy

WOD

“DT”
5 Rounds for Time
12 DL (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

ATTENTION GROUPONERS!:  There is no On Ramp purchase or attendance necessary to buy or redeem your Groupon.  You can start joining in on group classes ASAP.  NO ON RAMP NECESSARY.

1:21

 

Strength

push press
1×6
1×4
3×3 heavy

Skill

Skill: DU Ladder
5-10-15-20-25-30-35-30-25-20-15-10-5
10:00 time cap

WOD

7 min AMRAP
3-6-9-12-15… increase 3 reps each round

T2B
Pistols

1:20

Strength
Front Squat
1×6
1×4
3×3 heavy

WOD
3 rounds
21 push-ups
15 deadlift
9 lunges (45/25)

1:19

Strength

3x
1 min bar hold (hanging)
1 min Handstand hold

WOD

12 min AMRAP
8 burpee box-overs
18 crunch tucks
18 back extensions (weight optional)

CFS has a new coach!  I’d like everyone to give a shout out and a welcome to our newest coach Chris Bond.  You can catch Chris working out everyone morning and night at CFS and coaching on Friday mornings.

1:16

 

Strength

Bench

WOD

4 Rounds:
12 Clusters
24 double unders

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day