2012 June

Archive for June, 2012

Don’t forget!

June 30th, 2012 | Author: Brooke

CFS will be closed Wednesday for the holiday!

WOD

“Filthy Fifty”

50 reps of each

box jumps

jumping pull-ups

KB (45/35)

walking lunges

K2E

push press (45/35)

back extensions

WB (20/14)

burpees

DU

Posted in WOD | 4 Comments »

TGIF

June 29th, 2012 | Author: Brooke

WOD

10-9-8-7-6-5-4-3-2-1 DL (225/155)

1-2-3-4-5-6-7-8-9-10 pull ups

Posted in WOD | 3 Comments »

Closed for the Holiday!

June 28th, 2012 | Author: Brooke

CFS will be closed on Wednesday, July 4th. Enjoy the time BBQ and setting off some illegal fireworks!

WOD

“Helen”

3 rds for time

400m run

21 KB (45/35)

12 pull ups

Posted in WOD | 10 Comments »

Thrust Heavy!

June 27th, 2012 | Author: Brooke

Tonight at 6pm there will be Tunde Time. If you have attended the Oly Fundamentals Class you are welcome to join in! Come practice what you learned and improve your strength with Tunde!

Strength

4X8

thrusters

T-T

5×3

hang power snatch

3×3

snatch pulls

Posted in WOD | 2 Comments »

NO TUNDE TIME TONIGHT! IT WILL BE MOVED TO TOMORROW AT 6PM!

June 26th, 2012 | Author: Brooke

WOD

15-12-9

hang power cleans (115/85)

burpee box jumps

WB sit ups (20/14)

kb twists (35/25)

Posted in WOD | 7 Comments »

Tuesday!

June 26th, 2012 | Author: Brooke

WOD

15-12-9

hang power clean (115/85)

burpee box jumps

WB sit ups (20/14)

kb twists (35/25)

Posted in WOD | No Comments »

“Yoga” means to yoke and is the practice of combining breath and movement. In this class we will focus on improving flexibility, building strength, and surrendering into stillness at the pace of our breath. This hour long practice is for all levels of practitioners from new to advanced and will combine both long holding and flowing sequences. Benefits of yoga include increased flexibility, strength in underused areas of the body, body/breath awareness and stress management/relaxation.

Bring yourself, bring a friend and a mat if you have one. This class will run from 7-8 p.m. on Thursdays for $10 drop-ins or a 10 class card at $90. No previous yoga experience necessary!

Yoga will start July 5th. Anyone is invited. You do not have to be a member of CFS to join. This has nothing to do with CrossFit but will greatly improve your form and flexibility.

WOD

4 rds for time

30 DU

14 pistols

12 k2e

Posted in WOD | 3 Comments »

One Upper!

June 22nd, 2012 | Author: Brooke

Nobody likes a one upper. But today you’re gunna love it! Also, don’t forget out our Bring A Friend Friday!

“The One Upper”

(done with a partner)

OH lunges with plate (45/25)

pull ups

DU or air squats

Posted in WOD | 1 Comment »

Fundamentals Part 2

June 21st, 2012 | Author: Brooke

Tonight is the second part of the Oly Fundamentals class. Soooooo, because of that there will be no regular 6pm CrossFit class tonight. If you signed up for the Fundamentals class tonight we will see you at 6pm!

WOD

“Allison”

5 rds for time

1 farmers walk w/ kb (45/35)

10 WB (20/14)

20 knee tucks on rings

Posted in WOD | 2 Comments »

Speaking of Jerks

June 20th, 2012 | Author: Brooke

If you came to the Olympic Lifting Fundamentals class last night, you are in luck! You just learned and fine tuned your push jerk skills. So let’s see em.

Strength

1 rep max

push jerk

Posted in WOD | 5 Comments »