Jump Carefully

Strength: Clean and Jerk 1 x 5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 2 x 1 @ 90% Push Press 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 75% Skill 2 x 20 GHD Sit Ups 100 Plank Transitions WOD 5:00 Clock to Run 400 m Max Rep Walking Lunges 2:00 Rest 5:00 Clock to Row 750 m Max...

BBQ This Saturday

CFFS is hosting a BBQ on Saturday, March 28th at the gym celebrating the end of the Crossfit Open as well as the new programming that is proving to be beneficial to almost all of the CCFS members. CFFS will provide burgers and dogs and some beer and water. Please let...

Total Time…Including Rest

Strength: Deadlift- 1 x 5 @ 70% 1 x 5 @ 80% 2 x 1 @ 85% 2 x 1 @ 90% Front Squat- 1 x 5 @ 65% 1 x 4 @ 75% 2 x 2 @ 85% Skill: 50 Single Arm Shoulder Touches 25 Tri Pod Headstand Transitions WOD: 4 Rounds for Total Time: 20 Slam Ball 30/20 400 m Run 10 Burpees Rest 1:00...

Warm Up 3/23 – 3/29

500 m Row 50 ft. Leg Swing / Knee Hug 20 Sledge Hammer Swings Each Side 10 KB Windmill 50 ft. Walking Lunges w/ Samson Stretch 20 Wall Ball 10 Ring Dips 10 Ring Row