Category: Uncategorized

NO MORNING OR EVENING CLASSES: 9am class 10-Noon Open Gym & Sports Performance only CrossFit 417 – CrossFit   Warm Up D (No Measure) 3

Read more

CrossFit 417 – CrossFit   Warm Up H (No Measure) 20s on 20s slow for 5min on bike/Row for 5min 10 x Arch to hollow

Read more

ENDURANCE Warm Up A 10min to complete 160′ side slide L and R 20 x Pogos 20x mini band side steps (each direction) 160′ Single

Read more

Warm Up H 20s on 20s slow for 5min on bike/Row for 5min 10 x Arch to hollow rolls on ground 10 x Pushup +

Read more

Warm-up G Warm Up G 2min Bike or Row 50 Single Unders 80′ Bear Crawl straight arms 10 Hollow Rocks 10 Supermans 10 x Scap

Read more

CrossFit 417 – SkinnyFit Short and fast (No Measure) 2 rounds 1min bike or row 30 Jumping Jacks 7 burpees 10 leg lifts 20s arch

Read more

CrossFit 417 – Endurance Metcon (Time) 100 DU 90 lunges 80 sit ups 70 DB push press 35/15 60 cal row 50 deadlift 115/75 40

Read more

CROSSFIT Warm-up Warm Up D 3 x 20y Fwd/bwd run 3 x Down back side shuffle 1 Min KB squat hold 5 x each Full

Read more

WARM-UP 3 minute row or bike 6 burpees to bar + 5 second hang 5 db single arm push press + 80′ OH carry R-L

Read more

WARM-UP 400 meter run 30 jumping jacks 10 sumo inch worm + pushup 10 spine ringers 20 good mornings 20 arch to hollow on bar

Read more