by Wodify | Jan 13, 2015 | WOD
CrossFit Surmount – CrossFitOverhead Squat (Ladder @ 45-50% of 1RM)Metcon (AMRAP – Reps)7-min AMRAP Max rep unbroken pushups 20m shuttle sprint (10m up and back)Run when no longer able to complete pushups. You may rest in plank position only. Score =...
by GYM Admin | Oct 28, 2013 | WOD
WOD for Tuesday, October 22 WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm Boot Camps at 6 & 7 am Barbells for Boobs fundraiser for breast cancer awareness will be held at CFS Saturday, November 9. Click here for details. A special “Halloween WOD” will...
by GYM Admin | Aug 13, 2013 | WOD
WOD for Wednesday, August 14 WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm Boot Camp at 6, 7, & 8:30 am Announcements Coach Paul will be the Head Judge at the upcoming Throwdown in the Triangle September 7 & 8. CFS will have a modified schedule,...
by GYM Admin | Jul 16, 2013 | WOD
WOD for Wednesday, July 17 WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm Boot Camp at 6, 7, & 8:30 am Uhm, that was quite the metcon, wasn’t it? Skill Double unders Spend up to 10 minutes practicing double unders. Remember that slow is fast. Focus...
by GYM Admin | Jul 3, 2013 | WOD
WOD for Thursday, July 4th Special Boot Camp from 8 to 9 am WODs at 9 & 10:15 am CFS Get Together Potluck from noon until 3 We’ve been doing quite a few pull-ups and pushups as of late, so I’ve changed my mind regarding the Hero WODs....
