Another ladder?

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 =...

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...

Snatchnesday, yo.

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,...

Yay, running!

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...

Independence Day

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....