If this doesn't make you smile...

With the start of the new year, Whit has been coming in consistently. She has been challenging herself, not just physically, but mentally. I could not be more proud of her! Here she is doing her first 20IN box jump EVER!! Look at that joy! But listen to everyone celebrating around her!!

(Please excuse the language; it is a joke between a couple of us at 0500).

Interested in joining our community? Want to try CrossFit? Tired of working out alone? Give us a try.

Starting Monday 2/27, Wednesday 3/1 and Thursday 3/2. CFS will offer an hour long On Ramp class starting at 5:30pm. 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. Cost for the On-Ramp program is $100 per person and covers the first months membership dues with signed contract. For more information please call (707) 421-1629 or email Lauren at LJosephCFS@gmail.com.

An on-ramp is the course that teaches the fundamental movements of CrossFit. This movements and exercise are commonly used during our workouts of the day (WOD). On-ramps also teach the language of CrossFit, meaning all the acronyms, the benchmark workouts, and the significance of Hero WODs. Our On-Ramp class also helps those new to CrossFit learn how to properly scale or modify the workout to help achieve their fitness goals.

Those new to CFS are also welcome to attend On Ramp (no charge).

Click here to register for On Ramp.

WOD 2/17/2017


Complete at Many Reps as Possible in 10 Minutes:

Level 3 115/75 15 Snatches 20 Deadlifts 25 Box Jump Overs at 30"/24" 20 Hand Release Push Ups 15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

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