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OH squats

Tabata Friday

WEEKEND INFO
Saturday
9:30am – Free Community Workout
Sunday
9:00am – ReFlex Yoga
10:30 – Skillz & Sprintz
Dynamic warm up

Group warm up

Strength
Build to a heavy single  OH squat.

Then

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between […]

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CrossFit Open 15.2

THINGS TO KNOW FOR THE WEEKEND
Saturday
9:30am – Open Gym with Coach Rafael
10:30am – 15.2 Open Wod (there will be a HEAT Sheet for sign up)

Sunday
12pm – Skillz & Sprintz
1pm – ReFlex Yoga
Both with Coach Stacey

Dynamic Movement Prep
Ham drill
Leg swings
Banded shoulder warm up.
Warmup
3 rounds of
Row 300
Shoulder mobi
Keg stretch/thoracic extension
12 ghsu
12 ghbe
Loosen […]

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Throwback Thursday

Throwback Thursday!
PR Bell – I Do the Impossible Challenge 2011
THINGS TO KNOW
Saturday – 9:30am – Open Gym with Coach Rafael
Sunday – 12pm – Skillz & Sprintz with Coach Matt
1pm – ReFlex Yoga with Coach Stacey

GET REGISTERED

CFCP BEST CHALLENGE!
February 14th – April 11th

DETAILS & REGISTRATION
Dynamic warm up 

Group warm up

Strength
Bent over lateral raises
10-10-10-10

Skill
30 […]

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InSANTAty Wins!

Congratulations to Team InSANTAty!!!!
Today’s Classes
The Box
CrossFit 
5:30am, 7:30am, 9:30am, 12pm, 4:30pm, 5:30pm 6:30pm
Kids Class – 4:30pm
Teens Class – 5:30pm
The Clinic
Group Classes – 5:45pm & 6:45pm
 

Dynamic warm up

Group warm up

Banded shoulder warm up

50 heavy Russians

Inside out tabata squats  full range of motion! 
10 seconds work
20 seconds rest in the bottom position

Strength
Snatch push press […]

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Kettle Belles

 
 

dynamic movement 
Group warm up 
SKILL
Practice pistols
5-7 minutes
STRENGTH
15 renegade row  (push up row row)
Back squats
5-5-5.
Start at 65%. Up by feel
3-3-3
Wod 
7 minute cap
50 toe 2 bar.
50 oh squats 95/65
Rest of time Burpees to a plate
MaD mobi  
Lat stretch band
Pigeon
Knee on the wall
Bully

 

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