DECEMEBER 25 2018
MERRY CHRISTMAS EVERYONE FROM MY CROSSFIT FAMILY TO YOURS
Monday December 24 2018
Merry Christmas …. One more sleep Please Visit the website under Travel wods for a workout you can do at home or away.
Sunday December 23 2018
MERRY CHRISTMAS EVERYONE….. GYM WILL REOPEN THURSDAY DECEMBER 27. PLEASE GO TO THE WEB SITE AND LOOK UP TRAVEL WODS YOU CAN DO AT HOME. LINDA Scaled reduce load and/or rounds 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) Clean (3/4 bodyweight) Use three separate barbells. Team up with teams of 2 […]
Saturday December 22 2018
Team wod Surprise
Friday December 21 2018
12 days of xmas Wod 30 minute time cap It’s like the song do #1 then #2 and 1 again, 3, 2, 1 then 4, 3, 2, 1 get it 🙂 FUN FUN FUN 10 mountain climbers/skips/ jumping jacks Thrusters 95/65 Front squats 96/65 Tuck jumps or squats Pull ups/ring rows 30 sec plank […]
Thursday December 20 2018
Emily putting the ladies through their paces WEAK SKILL 15 OR 30 min WOD “JEFF” For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same side taps
Wednesday December 19 2018
6 more sleeps until Christmas ….No Mobility tonight gang Warm up 4x Broad Jump to fast feet back 6 SL push up 10 side to side jumps with knee up 10 jumps lunges with MB chops 10 1/2 burpees to squat get ups 10 skater lateral lunges to crusty lunge release […]
Tuesday December 18 2018
This little lady has come along way on her journal of fitness and progressing beautifully.. Great Job Binz! Classic Tabata time Burpee Push-Up Lunge Kettlebell Swing Dumbbell Squat Rowing
Monday December 17 2018
HAPPY BIRTHDAY RALPH FROM ALL OF US AT CFSS!! WE ARE ALL SO BLESSED TO HAVE YOU AS A MEMBER! YOUR POSITIVE, HELPFUL MANNER IS ENJOYED BY ALL! RALPH YOU ARE TRUE COMRADE TO EVERYONE IN CLASS AND I SEE WHY EVERYONE WANTS TO BE YOUR PARTNER!! WE LOVE YOU RAPLH ….. THANKS MICHELLE […]
Sunday December 16 2018
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived […]