by Wodify | Jan 15, 2015 | WOD
CrossFit Surmount – CrossFit Metcon (AMRAP – Reps) 13-min AMRAP 13 Sit-ups 9 Chin-ups 5 Slam balls Run 200m after each round Rest 3 minutes 9-min AMRAP 13 Slam balls 9 Sit-ups 5 Chin-ups Run 200m after each round Rest 3 minutes 5-min AMRAP 13 Chin-ups 9...
by Wodify | Jan 1, 2015 | WOD
CrossFit Surmount – CrossFitPower Snatch (EMOTM for 12 min 1 PS + 1 OHS)Metcon (AMRAP – Reps)8-min Tabata Lateral bar hops Plank holdAlternate activities Score = total number of reps (each sec is rep for plank) Scale up to higher bar hops and weighted...
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 1, 2013 | WOD
WOD for Friday, August 2 WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm Boot Camp at 6 am CFS will be participating in the 31 Heroes WOD tomorrow, August 3. Click here to register (not required). The event will take place at CFS. Read below for details....
by GYM Admin | Jun 25, 2013 | WOD
WOD for Wednesday, June 26 WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm Boot Camp at 6, 7, & 8:30 am Foundations, Part 2 from 1 to 2:30 pm What’s the most often heard phrase at CFS? “That was a lot harder that I thought it was going to...
