TUESDAY 1.1.13 NEW YEARS DAY WOD

HAPPY NEW YEAR CFS FAMILY! 12:00 & 1:00 Classes Only today “The Old Year has gone.  Let the dead past bury its own dead.  The New Year has taken possession of the clock of time.  All hail the duties and possibilities of the coming twelve months!”...

MONDAY 12.31.12 NEW YEARS EVE WOD

New Year’s Eve – All Morning and Noon are on – No Night Classes New Year’s Day 12:00 & 1:00 Classes Only 10 Min AMRAP: 15 Box Jumps 24/20 12 BARF Burpees 9 Deadlifts 185/115 CASH OUT: 3 x 60 sec Planks Top Rx Scores: Ninja – 203 Tino...

SUNDAY 12.30.12 WOD

OLY WOD: Squat Clean + Split Jerk 60% x 3 + 1* 65% x 3 + 1 70% x 2 + 1 75% x 2 + 1 (x 4) Clean Pull 105% (of clean) x 3 x 4 *perform 3 cleans in a row @ 60% then 1 split jerk CrossFit WOD: In Groups of 3 – complete in Relay Style until each partner has completed...

SATURDAY 12.29.12 WOD

With a partner complete the following for time: 24 Min AMRAP: 6 C2B Pullups 12 Wall Balls 20/14 24 Walking...

FRIDAY 12.28.12 WOD “GRACE”

“GRACE” 30 Clean & Jerks for time: Rx – 135/95 Miranda does Grace – good video for tips Top 10 Rx Scores: Olivia – 3:16 Amanda – 3:34 Melissa – 4:13 Beth – 4:38 Kelly – 6:06 Rick – 2:02 Skank – 2:23...