Hello CF2S Athletes! We are excited to announce that we will be going back to Beyond The Whiteboard tracking system for all of our workouts in the gym! If you do not have a username and password please click the link and start building your profile! …..BTWB
This tracking system will allow you to see every workout that you have ever done and pull important numbers like 1rep max & PR times! There is also a cool app that is available on any  Android & Apple products! The way to find each days workout will be on our crossfit2serve.com site under Training – Wod/Blog which will be up by next week.
Here is a You Tube overview for Beyond The Whiteboard! Click Here.
Must Reads:     What Is Fitness?        What is CrossFit?
Strength
Press : 5 @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 100%, rest…
Press 1×5 at 50% 1RM Press 1×4 at 60% 1RM Press 1×3 at 70% 1RM Press 1×2 at 80% 1RM Press 1×2 at 90% 1RM Press 1×1 at 95% 1RM Press 1×1 at 100% 1RM Rest 2 mins between sets.
Wod
Chipper: Shoulder Press, 400 m, Push Press and 3 more
For time:
12 Shoulder Press, 95/53 lbs
Run, 400 m
12 Push Press, 95/53 lbs
Run, 200 m
12 Push Jerks, 95/53 lbs
Run, 100 m