12.16.17

RFS CrossFit – CrossFit Warm-up 400m Run then, Lateral Swing & Shuffle: 200ft Butt Kicks: 100ft Punters: 10m Backward Glute/ITB Stretch: 10m Backward Spiderman: 10m PVC Shoulder Ext: x10 Metcon (Distance) 20:00 AMRAP: P1: 400m Run Metcon (AMRAP – Reps) P2: ME Burpee Box Overs (20″)*Switch once P1 gets back from Run **Score is total[…]

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12.15.17

RFS CrossFit – CrossFit Warm-up Figure-8 Run then, -High Knee Skips: 100ft -Jog: 100ft -Punters: 10m -Skipping Punters: 10m -Jog 100ft -Knee Hug to Lunge: 10m -Quad Stretch to Lunge: 10m -Jog: 100ft -Duck Walk : 10m -Backward Duck Walk: 10m -Jog 100ft Whiteboard Notes: Olympic Weightlifting Workshop – Saturday 9-11am! Skill/Strength A: Front Squat[…]

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12.14.17

RFS CrossFit – CrossFit Warm-up 0:00 – 40 Cal Row High Knees: 100ft Scap Pull-ups: x10 Butt Kicks: 100ft Quad to Hamstring Stretch: 10m Scap PU + Half Pull-up: x10 Backward Straight Leg DL: 10m Scap Push-ups: x10 Stationary Inchworms: x10 Whiteboard Notes: *12 Days of Christmas – Day 2 – 25% OFF ALL APPAREL!![…]

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12.13.17

RFS CrossFit – CrossFit Warm-up Tabata: DU’s then, 3 Rounds: Jog: 200ft Air Squats: x10 Skaters: x20 Dead Walk: 10m Backward SLDL: 10m Squatting, Twist & Reach: x10 Whiteboard Notes: RFS 12 DAYS OF CHRISTMAS EVENTS STARTS TODAY! DAY 1 – WEDNESDAY – UGLY SWEATER DAY! OLYMPIC WEIGHTLIFTING WORKSHOP Saturday, 9-11am! $20.00 – Sign-up sheet[…]

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