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Workout Of the Day

WOD

10-27-2021

Warm-up 500m row 3 rounds 50′ walking lunge 30 sec Handstand hold 5 HR push-ups then Bergener Warm-up x 2 *1- PVC, 2-Empty Barbell Mobility PVC Skill 15 min skill work Gymnastics movement of Choice Conditioning “Grettel” 10 rounds for time 3 Clean and Jerks (135/95) 3 Bar over burpees  

WOD

10-26-2021

Warm-up 400m run 3 rounds 25′ sampson stretch 25′ spiderman with rotation 10 air squats 3 rope walks Mobility PVC 1 min Global overhead extension 1 min Oly Wall Squat Strength Front Squat 4×8 @ 15-20lbs heavier than 10/21 Conditioning For Time 15-12-9-6-3 Overhead squat (95/65) Chest to Bar Pull-ups  

WOD

10-25-2021

Warm-up 3 rounds 50′ double overhead DB/KB carry 5 double DB/KB strict press 5 behind the neck snatch grip strict press 3 power snatch balance 3 snatch balance 5 narrow grip overhead squat Mobility PVC 1 min banded overhead shoulder stretch Strength Tall Snatch 2×3 @30-40% Snatch from position 1 2×3 @50% Hang Snatch 4×2 […]

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 […]