CHS is BACK to GET Stronger…

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CHS is Back

21-15-9-15-21

Wall Ball

Box Jumps

200m Run

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PARTNER WOD

DAYLAN AND LIA GETTIN’ AFTER IT….

 

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CHS IS BACK…..

CHS Panthers had a Great First Week back in the gym!!!!

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Workouts:

Monday:

Teams of 4 AMRAP in 20 minutes

Run 200m, Max-Wall Ball, Max Sit-ups, Max Box Jumps

Tuesday:

Strength: Shoulder Press 5-5-5-5-5

Thursday:

Track Day: 4 rounds: 400m Run. 50 Squats

Friday:

3 x 5 Min Rounds: 6 Pull-ups, 6 Burpees, 6 Toes to Bar, 6 Squats

Kids and High School Summer Camp

Click Here to Register for CrossFit Kids Camp

KIDS Camp Flyer

 

Click Here To Register for CrossFit High School Camp

 

Flyer_summercamp 2015

 

 

 

Ambush Softball Team – 3/12/2015

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Today was the final class for these girls before they dive into their softball season. Good Luck and we hope to see you back in the gym this summer!

Ambush Softball Team – 3/10/2015

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Ambush Softball Team – 2/26/2015

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Ambush Softball Team – 2/25/2015

CrossFit WOD – 

Tabata Something Else

8 Rounds of Each Exercise
(20 sec of work / 10 sec of rest)

1)  Row for Calories
2)  Box Jumps
3)  Situps
4)  Pushups

Ambush Softball Team – 2/18/2015

Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 10-15 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

Skill:
Front squat – focus on rack position

WOD:
12-9-6
Front squats, 5# dumbbells-15# barbell
Push presses, 5# dumbbells-15# barbell
Box jumps, 12”-24”