Month: August 2011

What’s Going on at CFS

Jeff Black welcomes new baby Callan to the family! This Saturday 3rd @ 10:00 is BRING A FRIEND WOD – Now’s the time to bring that friend or family member who’s been asking about CrossFit and let them try a CFS WOD (promise to be fun!). Shoot us an email if you’re coming. Monday 5th …
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Wednesday 8/31/11 Push Press WOD

STRENGTH:Push Press 3-3-3-3-3 METCON:With a partner complete in order 500/450m Row Buy In5 Rounds of:20 Wall Balls30 AbMat Situps  Miko Salo is STRONG

A Note from Charlie

Hey Kristie and Andy, I finished Navy OCS two weeks ago and just got down to Pensacola to begin flight training. Can’t thank you guys enough for getting me ready for all the shit they throw at you at OCS. Life was a lot easier without having to worry about the physical stuff breaking your body down …
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Tuesday 8/30/11 WOD

Power is Back All Classes are on! WOD:3 Individual Rounds: 5 min Clock:Run 1 Lap – in the time remaining complete:5 Pullups10 Pushups15 Squats 5 min Rest Dawn Fletcher hits the nail on the head Sport Psychology for Elite Fitness: Periodization, Burnout, CrossFit & Balance  – If anyone has a battery powered iPod player please …
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The power is out at the gym.  There will be no 6am class. The 12:30pm class is ON.   We will be holding 5:00 & 6:00 Class Tonight. Since there is no power it will be too dark by 7:00.  WOD: 4-6 Rounds NOT for time: Power Clean 1-1-1Rest 30 secTall Box Jump 1-1-1Rest 2 min  …
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