Strength/Skill: Squat Clean

  • For Time:
    • 5 reps @ 75%
    • 3 reps @ 85%
    • 1 rep @ 95%
      • 7 min cap

WOD: Chipper

  • 50/35 Bike Cals
  • 25 Hang Cleans (155/105)
  • 25 Front Squats (155/105)
  • 10 Rope Climbs
    • 24 min cap
    • Heats 5 mins staggered
    • If more than 16 people in class, rower 70/50 cals

The News:
Community Spotlight: Kyle McSpedonMike IsabellaVivian Martinez, Jess Pogoda
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
Aug 12, 2017 – CFS Beach Day
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party

Schedule News:
Based on the survey results, it is evident that people want a CrossFit Style class on the weekends. With being said, if you are still looking for the “bootcamp” feel you can take the 8:00-8:45am Cardio Express class. If you are looking for the “CrossFit” feel you can take the 9am-10am CrossFit class. The Saturday CrossFit class will vary from month to month in terms of what we do (starting Sept 9th). It will be a little different than the normal structure from the M-F WODS. As with most other class additions or adjustments, this will be a test run to see if it increases attendance on the weekends. I want to make sure I am doing my best to improve your experience based on your recommendations. I also have to consider what is best for the community at large. Let’s continue to flourish. (The Saturday CrossFit offering will continue to be a part of the normal schedule if it proves to be more popular than bootcamp was. Sooo…..if you want it to stay….Come to class!)

Cardio Express: Reminder that Cardio Express comes with your current package. Come and sweat with us. T and Th 5:45am-6:30am. And Sat 8-8:45am. (Reminder, there will not be cardio express Saturday 12th, Tuesday 15th, Thursday 17th, and Saturday 19th). Cardio Express will pick back up on the 22nd.