Tuesday October 15 2019

FRIDAY NIGHT LIGHTS WAS A HUGE SUCCESS, THANK YOU JEFF AND OLIVIA FOR BRINGING THIS IDEA TO CFSS.  THANK YOU EMILY FOR FORMING TEAMS AND PHAE FOR BRINGING IT TO LIFE! SUMMER DID HER 20.1 FRIDAY MORNING AND MIKE DID HIS TODAY, WE STILL HAVE A FEW MORE PEEPS TO DO THE WOD AND GET […]

Monday October 14 2019

Happy Thanksgiving Everyone!  Monday – Closed for Stat Holiday   OPEN GYM TODAY FROM 9-11AM 

Sunday October 13 2019

Happy Thanksgiving Everyone!    Gym hours Saturday 10:00am Class Sunday – Closed for Easter Sunday Monday – Closed for Stat Holiday   OPEN GYM MONDAY FROM 9-11AM 

Recovery from 20.1 OPEN

RECOVERY WOD FOR 20.1  Recovery Wod    From CrossFit Open Workout 20.1! 3x – 10 each   Hollow rocks  Roll ups with light weight plates  Dead Bug variations, find sweet spot, hold, add arms, add legs, alt arms and legs T-Y-I  in prone positions   3x 500 m row at 70%  turn damper down, your shoulder […]

Saturday October 12 2019

      PARTNER WORKOUT – FOR TIME TIME CAP 30 minutes 12,11,10,9,8,7,6,5,4,3,2,1 start second move at 1,2,3,4,5,ect reps of Pull up and wall balls then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, start second move at 1,2,3,4,5,ect ring rows – Burpee then 400 m run  with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, […]

TODAY FRIDAY OCTOBER 11 2019

  FRIDAY NIGHT LIGHTS STARTS TODAY 2 TEAMS HAVE BEEN FORMED AND TEAMS ARE COMPETING TONIGHT.    THEN WE ARE HAVING OUR THANKGIVING SOCIAL TO FOLLOW COMPETITION STARTS AT 6:00PM AND SOCIAL AT 7:00PM  EVERYONE WELCOME PLEASE COME OUT EARLY TO CHEER! SET UP FOR SOCIAL IS 6:45 PM PLEASE BRING A DISH THAT GOES […]

Friday October 11 2019

LET THE GAMES BEGIN LOVE THIS LADY WHO HAS BROUGHT SO MUCH TO OUR COMMUNITY THE OPEN 20.1 10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes OR Strength clean and Split Jerk 4-4-3-3-2-2 Focus on driving under the bar and getting perfect footwork. step front leg back […]

Thursday October 10 2019

  OPEN ANNOUNCED TODAY AT 5:00PM WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then […]

Wednesday October 9 2019

Starts tomorrow at 5:00pm.  Do yo have your teams yet? Warm up  10 ps from elbow position spine opener 5 cat cows 10 ps banded side knee lifts on all fours 10 S A banded pull back from squat position 400 m run 10 dowel O/H squat 200 m run 10 Strength Incline Bench Press […]