Starting February 6, 7, and 9th CFS will offer an hour long On Ramp class starting at 6:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. C...

DON'T FORGET, OUR ON RAMP PROGRAM (3 DAYS) STARTS FEB 6!! INTERESTED? EMAIL LAUREN AT LJOSEPHCFS@GMAIL.COM.

WOD for 1/30/17

HANDSTAND WALK OR HSPU PRACTICE

USING PARALETTES TO GO INTO HS/ DEFICIT HSPU

14 MIN AMRAP

20 DU'S

10 V-UPS.

5 PUSH UPS
200M RUN

FYI there will be yoga this Sunday. Feb 5th there will NOT be yoga as Shaneka will be at her CROSSFIT LEVEL ONE CLASS! The following Sunday, 12/12/17 will be Shaneka's last yoga class at CFS. We would love for as many people to attend, then hang around for a partner/te...

5X 3 POSITION CLEAN@70%

5X5 CLEAN PULL@90%

50 Wall Balls - 20/14 lbs. to 10 ft. target
50 Double Unders
50 Wall Sit Ups
40 Wall Balls 
40 Double Unders
40 Wall Sit Ups
Continue 30-20-10

The workout starts with the athlete standing with the Med Ball at their feet. At 3,2,1...

Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.

Click here to register and the...

WOD for 1/25/17

SNATCH 5X1 @ 80%
CLEAN AND JERK 5X1@80%

9 MIN AMRAP

5 BURPEES

10 BOX JUMPS

5 C2B

Starting February 6, 7, and 9th CFS will offer an hour long On Ramp class starting at 6:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. C...

WOD for 1/21/17

7 ROUNDS OF BEAR COMPLEX. 135/95.

EACH ROUND IS 5 UNBROKEN SETS OF:

DEADLIFT. POWER CLEAN. FRONT SQUAT. PUSH PRESS. BACK SQUAT. BACK JERK.

3 BURPEES EVERY DROP NOT BETWEEN ROUNDS.

CrossFit: The New Truth Serum

I really thought about it last night: the Q word. Quitting. Stopping. Saying “No mas.”

Somewhere in the second round of “D.T.”, I thought “Just stop. It hurts too much. Say you’re too old. Too tired. It doesn’t feel right.”

In all the CrossFi...

 May we all have a miracle tomorrow...

WOD for 1/19/2017

3-3-3+ BENCH PRESS @80%

4 RDS
1 SNATCH 185/125
3 OH SQUATS
5 BOX JUMPS 30/24