Friday Sep 06, 2019
  • Classes
    • 5pm

Speedy Sumos


EMOM for 20 Minutes

2 Rep Speed Sumo Deadlift

Accessory Work

Hips and Hammies

5 x 10 Barbell Good Mornings

4 x 8 Barbell Bent Over Rows

3oo Banded March with Sand Bag

Coaches Notes

Hey CFS fam, 

The 2020 Open season is upon us and we couldn't be more excited to do it all over again!  Since the open is only 4 short weeks away, we are going to be doing old Open WODs every Friday until our first "Friday Night Lights" which will be on October 11th.  Click HERE to register.  To make the Open more memorable and awesome we have designed some new swag.  These shirts will be pre-order only so make sure to throw your name down at the front desk or click HERE

Lastly, if you have any questions about the Open and not sure if it's for you please speak to one of our coaches.  We will be happy to guide you in the right direction. 


CFS Crossfit games open womens tankCFS Crossfit games open mens t shirt

– JP Levesque