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Workout Of the Day

WOD

12-02-2020

Warm-up 500m Row 2x 10 MB Clusters 10 Kip Swings 10 Ring Rows Mobility PVC 2 min Basic T-Spine Smash 1 min Wrist Stretch Skill 10 min Pull-up/Muscle-up Progression WOD 3-6-9-12 Pull-up Squat Clean (135/95) Immediately Into 12-9-6-3 Bar Muscle-up Squat Clean (185/125) *Time Cap:  12 min Cooldown 2 min (es) Banded Super Frog   […]

WOD

12-01-2020

Warm-up 10-8-6-4 2x 10 Jumping Squats 8 HR Push-ups 6 Jumping Lunges 4 Handstand Shoulder Touches (Scale: 2 Wall Walks) Mobility PVC 1 min Prayer Stretch 1 min Deep Squat Hold Strength 15 min Push Press-Establish 1RM 3,2,2,1,1 WOD 20 min AMRAP 400m Run 21 American KB Swings (53/35) 15 Box Jumps 9 Push-ups Cooldown […]

WOD

11-30-2020

Warm-up 200m Run 2x 10 Single DB Deadlifts 30 sec DB Goblet Squat Hold 10 Single DB Press (5/5) 30 sec Walking Goblet Lunges 10 OH Single Arm DB Squats (5/5) 30 sec Active Side Lunge Mobility PVC 1 min Oly Wall Squat Skill 10 min Row Technique WOD 10 min AMRAP 1000m Row 75 […]

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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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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 […]