02.24.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 200m Jog High Knee Skips: 10m Punters: 10m Skipping Hip Openers: 10m Quad to Hamstring Stretch: 10m Backward Straight Leg DL: 10m Opposite Hand/Foot Bearcrawl: 10m Birddog: x10 Inchworm: 10m Squat Jump: x10 Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as[…]

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02.23.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 800m Run then, Punters: 10m Floor Sweeps: 10m Backward Toe Grab: 10m Backward Straight Leg DL: 10m Backward Inchworm: 10m Duck Walk: 10m Crab Walk: 10m Opposite Hand/Foot Bearcrawl: 10m Plank Shoulder Taps: x5/side w/ 5s hold 400m Run Whiteboard Notes: CrossFit Games Open 18.1 TOMORROW!! -Workouts[…]

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02.22.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2x Lat. Swing & Shuffle 2x Karaoke Punters: 10m Skipping Hip Openers: 10m Spiderman Crawl: 10m Reverse Inchworm: 10m Scap Push-ups: x10 Scap Pull-ups 10m Hollow & Arch: 10m 3 Rounds: Plank Support: :20 Side Plank Support: :20/side Skill/Strength RX A. 9:00 EMOM: 1- 35 DU’s 2-[…]

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02.21.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -Run: 200m -Hurdle Step-Overs: 10m -Lat. Hurdle Over-Unders: 5m/Direction -Floor Sweeps: 10m -Stationary Marching Pike: x10/leg + :10 hold on last rep -Dead Walk: 10m -Walking Single Leg RDL: 10m -Stiff Leg Bear Crawl: 10m -Seated Straddle, QLT Stretch: :20/side Whiteboard Notes: CrossFit Games Open Starts Thursday!![…]

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