FS Monday

CrossFit Surmount – CrossFitFront Squat (5 reps @ 60, 65, and max reps @ 70% of 1RM)OPT A: Metcon (AMRAP – Rounds and Reps)14-min AMRAP – 3 muscle ups – 7/side hip touches – 7/leg walking overhead lunges (45/35) – 30-second side...

Liz Lemon

CrossFit Surmount – CrossFitBar Muscle-upsMuscle-upsPractice bar and ring muscle up progressions.CrossFit Games Open 14.4 (AMRAP – Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20...

Gamers gonna game

CrossFitMetcon (Weight)EMOTM for 13 min 1-2-3-4-5-6-7-6-5-4-3-2-1 OHS @ 55 – 65% of 1RMBar must be taken from the floor. Complete 1 OHS 1st minute, 2 OHS 2nd minute, going up and back down ladder.CrossFit Games Open 13.3 (AMRAP – Rounds and...

1970s

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...

21 Reps per Round

WOD for Friday, August 9 WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm Boot Camp at 6 am Beginning THIS SATURDAY, WODs will be held at 8:30 & 9:45 am. The Community WOD will continue to be held from 11 to 11:45 am.  “Second Saturday Series: Rings”...