WOOF.

WOD for 8/1/2017

20 RDS
5 STRICT PULL UP
5 STRICT HSPU
20 SQUATS

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WOD for 7/31/17

22M AMRAP
200M SPRINT
10 THRUSTERS 45/35
ADD 20/10LBS EVERY OTHER RD

Don't forget tomorrow, Bill is hosting the annual CFS pool party at his home in Fairfield. Don't have the address? FM message the CFS Facebook page for details - or show up for 9am or 10am. This is a potluck event. So please come hang out and meet people from other cla...

In the event you did not know, tomorrow is Manny Fresh's last day at CFS. He will be at our 0500 class if you'd like to join in the potluck and/or say your good-byes!! Ww wish Manny safe travels to Washington (state) as he continues his service with the Air Force. Than...

 Thank you Bec and James (not photo'd) for dropping in this week from Boise CrossFit. 

WOD for 7/27/2017

TEAMS OF 2
18 MIN AMRAP
160 DU'S
100 WALLBALLS
60 S2OH 115/85
40 FRONT RACK LUNGES

Being a Coach is fun, rewarding, challenging and a labor of love! I get paid more in seeing people do things they never thought they could, than what I take home in any form of pay. I get to see people come in day in and day out, form friendships with the people they s...

WOD for 7/25/17

5-5-5 STRICT PRESS
3-3-3-3-3 PUSH PRESS
1-1-1-1-1-1-1 JERK

**ALL FROM THE RACK**

WOD for 07-24-17

5 MIN TO BUILD WEIGHT

22 MIN LADDER BY 1'S
1 FULL CLEAN 185/125
10 DOUBLE UNDERS
10M SHUTTLE RUN
(5 OUT-5 BACK)

EACH ROUND GOES UP
1 CLEAN
10 DU'S
10M

If you missed the post about the pool party, Bill is opening his home to all CFS members, no matter how long you've been a member to come for an afternoon of swimming, water volleyball, play structure and mini bounce house, world class famous margaritas and potluck! Sa...

WOD for 7/21/17

12 RDS TABATA
LEFT ARM PLANK
PLANK
RIGHT ARM PLANK

10 MIN AMRAP
10 BOX JUMPS 24/20
5 HSPU