Regular class with Coach Justin at 0700 only! Join us for CFS COMMUNITY DAY! We will be doing two sessions (9am/10am) of SWOLE SISTER's Partner WOD! Then hang out and get to know your fellow CFS Athletes! Bring a friend to participate or to witness what CrossFit is all about! (If participating, Non-members must sign waiver.) Then join in a post WOD beverage! (Event will be held outside and social distancing will be encouraged.) Raffle fundraiser will be held with some cool p
SECONDARY STRENGTH Overhead Squats (Modify to Back Squats) 6 x 1 Work to a 1 Rep Max for the day METCON 9 minute AMRAP 5 strict chin ups 7 Power Snatch 64/95# (55/75) 12 wall balls 14/20 Those Sandbag Get ups make overhead squats so ordinary...
STRENGTH Sandbag Get-up EMOM 10 minute EMOM Alternate sides every minute Increase load or use different object METCON 3 Rounds 400m run 12 box jumps 10 shoulder to overhead 75/115# (65/95#) No. Not That kind of Turkish Get up... 💁🏻
PRIMARY STRENGTH Clean & Jerk 6 sets of 2 Squat Clean & Jerk start working sets at 80+% Build to a near 2 rep max Must complete both reps cleanly to increase weight, otherwise, deload for next 1-2 sets. METCON Tabata Assault Bike Complete 8 cycles of :20 on/:10 off (4 minutes) *Score is total calories. COACHES EVERYWHERE. 😊