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What Is CrossFit?

All workouts are completed in a small group training environment under the supervision of a CrossFit Certified coach.

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Paleo Challenge Finalists

It’s time to select a winner for the Paleo Challenge! As most of you know, we hosted a 6 week paleo nutrition challenge that ran from September 26 – November 7th.

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Meet Our Coaches

Our exercise methodology is based on our personal experience as well as the systems popularized by the brightest minds in the fields of Strength and Conditioning,

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WOD – 89.8 –

Posted by on Oct 21, 2014 in WOD Blog | 0 comments


Skill session for the Power Clean & Jerk – 8 min Run Time

- Going over the fundamentals of both movements


20 min AMRAP

5 Power Clean & Overhead (155/105)

10 Box Jumps (24/20)

15 AbMat Situps (Rx+ Toes to Bar)


Scores from Monday

photo (80)


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WOD – 89.7 –

Posted by on Oct 20, 2014 in WOD Blog | 0 comments

Thanks for everyone who came to the 1st Annual CFS Ball.  It was a great night and a pleasure to spend time with so many classy athletes. 



Warm Up and Set up for WOD

Gym-Wide Challenge – beat my score on 11.6 and get a free month of membership at CFS…You need a 134 boys and girls…you probably also need spandex on from neck to ankle but maybe not 


Open WOD 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster (100/65) 3 reps
3 Chest to bar Pull-ups
Thruster (100/65) 6 reps
6 Chest to bar Pull-ups
Thruster (100/65) 9 reps
9 Chest to bar Pull-ups
Thruster (100/65) 12 reps
12 Chest to bar Pull-ups
Thruster (100/65) 15 reps
15 Chest to bar Pull-ups
Thruster (100/65) 18 reps
18 Chest to bar Pull-ups
Thruster (100/65) 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

7 min Rest

7 min AMRAP

14 Front Squats (100/65)

14 Lateral Bar Hope Burpees


To score these workouts, you will report two numbers to the white board.   The total number of reps from 11.6 & the total number of reps for the second 7 min AMRAP.  For example (133/141).  Athletes should use the same weight for both 7 min AMRAPs.


Back in the day when I was “all in” with the Spandex and yes, that is Andrew Spicer counting for me

2011 CrossFit Open WOD #6 – Dan Goldberg from Dan Goldberg on Vimeo.

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