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Workout Of the Day

WOD

08-2-2021

Warm-up 400m run Bergener warm-up w/ empty bar then 2x 10 scap pulls 10 plank shoulder taps then 2x 5-7 Pull-ups 10 Abmat sit-ups Mobility PVC 1min Global overhead extension Skill/Strength Snatch balance every 1:00 x 2 rounds 3 @50-60% of 1rm – 2 sec pause in bottom Tall Snatch every 1:00 x 2 rounds […]

WOD

07-31-2021

Warm-up Coaches Choice Mobility PVC Conditioning “Alexander” Partner Style 5 Rounds for time 31 Back Squats (135/95) 12 Power Cleans (185/135)

WOD

07-29-2021

Warm-up 400m run 25′ knee to shoulder 25′ quad walk 25′ figure 4 25′ pike walk 2 rounds 15 plate hops 10 plank shoulder taps then 1min single unders Mobility PVC 1min couch stretch (es) 1min banded super frog (es) Skill 15 min Double under progression/endurance Conditioning “Annie” 50-40-30-20-10 Double unders Ab-Mat sit-ups  

Our Team

Coach Collier ‘Chill’ Hill

CF-L2

Coach Toby Moore

CF-L2, CF Weightlifting Certified

Coach Wesley Hill

CF-L1

Coach Steve Kanoza

CF-L1, USAW Certified Weightlifting Coach L-1

Coach Dan Neil

CF-L2, CF Weightlifting Certified, CF Gymnastics, Crossfit Mobility, Crossroads Adaptive Coach

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February Athlete of the Month

    •••Feb Athlete of the Month••• We are so honored to call this badass our Feb Athlete of the Month. Cynthia is a badass. She always puts her heart and soul on the mat. Never complains and always gets the job done! This girl is always smiling and is always ready to RX whatever […]

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January Athlete of the Month

  •••Athlete of the Month••• Congratulations Rob B.! We are very honored to have you as our Athlete of the month. You always work so hard and have come a long way, and it shows.   Rob has been working so hard since he started CF and we remember when a full squat was nonexistent […]

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Pain Relief Techniques

               

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March Athlete of the Month

•••Athlete of the Month•••   A big congratulations to one of our OG at CFET Kirsten Pelot! You have been through so much and somehow you still manage to get your butt in the gym, and work as hard as you possibly can. You are truly an amazing athlete and we couldn’t be more proud […]

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April Athlete of the Month

•••Athlete of the Month•••   Congratulations Jacki! How cool is this, such a quiet athlete, but her hard work shows loudly. Jacki have been doing great in class and it shows. She is teachable and such a fun athlete to push through her own boundaries.   It’s truly an honor to have you as our […]

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May Athlete of the Month

  •••May Athlete of the Month•••   Congratulations  Aeja! This woman is a hard worker. Since starting CF, she has shown excellence and progress. Put any challenges in front of her and she will try it with no hesitation. It is always a treat to have this young athlete in the box. She is […]