FRIDAY 2.1.2019 WOD

Don’t forget to sign up for your CFS Open team shirt at the whiteboard. We will be doing the OPEN workouts every Friday so why not join us in a friendly in-house competition during the OPEN.WARM-UPFront Rack Mobility2 RNFT10 Alt Samson Stretch 10 Scap Pull-Ups20...

THURSDAY 1.31.2019 WOD

WARM-UPCoach Warm-UpPART 125 Min AMRAP20 Alt Single Arm KB Swing12 Barbell Military Press (From Rack)15 R/L KB Chainsaw Row 12 Alt Barbell Reverse Lunges (From Rack)6 Ground To Shoulder  PART 210 Rounds:20 Hollow Hold (Lower Back Flat)10 Row PikesorOLYMPIC WODPart 1:...

THURSDAY 1.31.2019 STAMFORD STRONG

All eccentric bodybuilding 5 sets Barbell bench 6-10 reps 5 setsDb flys 6-10 reps 5 sets Incline barbell bench press 6-10 reps 5 setsDips until failure 5 sets Superset Db pullovers 6-10 reps Wide grip strict pull-ups until failure 5 sets Superset One arm rows 6-10...

THE OPEN IS COMING…

The Open according to Crossfit:“The Open is a five-week test of fitness. A challenge. A competition of opportunity. A celebration of discomfort, triumph, struggles and breakthroughs. It is a multifaceted kickoff of fitness open to anyone. All professions and...

WEDNESDAY 1.30.2019 WOD

WARM-UP  9 Min EMOMMin 1 – 3-5 Elevated Ring Row W/ :3 Hold @ TopMin 2 – 15-20 Banded Triceps ExtensionsMin 3 – :20 R/L Star Plank  PART 15 RNFT2 Floor Press (Relax At Bottom)8 R/L DB Step-Ups  PART 2“IAPETUS”(W/ A Partner Break It Up However You See Fit)3 Rounds100...