December 11th, 2012

Carole’s got pull ups!

Post thoughts on how legit Carole is to comments!

Part A

Complete as many STRICT pull ups in 2 minutes as possible using an underhand grip.

Post reps completed to comments.


Part B


21-15-9 reps of:
225 pound Deadlift
*Handstand push-ups

Post time to comments.

*For today, if you cannot Rx the HSPU without kipping the only sub will be Dumbbell shoulder press. Pick a weight that is appropriate for you.

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November 10th, 2012

**8 AM – CrossFit 101**
**9 AM – Group Training Class (the normal Saturday morning class)**
**10 AM – Competitor/CF Performance Improvement Class**

It is a busy Saturday at CFS! The Competitor/CF Performance Improvement Class will be held immediately after the regular 9 AM Saturday class.  You are welcome and encouraged to attend both the 9 AM class and the 10 AM Competitor/CF Performance Improvement Class.

Today’s 9 AM class WOD is ‘Jackie’.  It is an under 10 minute workout for most athletes, although the pull-ups may slow you down a bit at the end.  Try to avoid putting the bar down on the thrusters! They are  so light compared to the weights that you all have been pushing lately.

The WOD for the 10 AM class will be revealed during the class (I will post it here afterwards).

Workout of the Day


For time:
Row 1000 Meters
50 Barbell Thrusters (45/35 lbs)
30 Pull-Ups

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September 26th, 2102


For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments.

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September 8th, 2012

8 AM

CrossFit 101

9 AM

This has potential to be a huge class. Don’t let that stop you from coming, the more the merrier. Just be prepared for two heats or a team WOD.

Also, bring cash or check for those delicious and truly nutritious eggs.


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

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July 21st, 2012

The 91 Day Home Stretch!

Just a few days left of the 91 day challenge and the improvements are evident! What is your game plan for the last week? Rest days so you can kill the WOD on Saturday? Tanning bed? No carbs? Let us know in comments.


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post time and load to comments.

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July 19th, 2012

CFS His and Hers WOD Books!

Our WOD books are finally available for order! Click on the link on the right side of our page to order!


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

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July 11th, 2012

Happy anniversary my love. So glad to have spent the last 14 years of my life with you. What a gift from God you are to our family!


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Handstand push ups
Dumbell squat cleans, 45#

Post time to comments.

Compare to here.