01.15.18

RFS CrossFit – CrossFit Warm-up 400m Run, then, -High Knee Skips: 10m -Punters: 10m -Skaters: x10/direction -Traveling Cossack Squat: 10m -Deadwalk: 10m -Kang Squat: x10 -Squat Jumps: x10 Whiteboard Notes: 6 Week Body Composition/Weightloss Challenge! -BodyFat Tank Trunk – Monday 29th! Winner gets 15% off Month Membership + 1hr Personal Training session with a Coach[…]

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1.13.18

RFS CrossFit – CrossFit Warm-up Figure-8 Run then, -Hurdle Step-Overs: 10m -Lat. Hurdle Over-Unders: 10m/direction -Army Crawl: 10m -Angry Gorilla: x10 -F8gure-4 Squat: 10m -DeadBug: x10/side -Alt. Side Plank Support: x10 WhiteBoard Talk 6 Week Body Composition/Weightloss Challenge! -BodyFat Tank Trunk – Monday 29th! Winner gets 15% off Month Membership + 1hr Personal Training session[…]

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01.12.18

RFS CrossFit – CrossFit Warm-up Jog: 600ft Side Shuffle: 200ft Back Peddal: 100ft Walking Quad Stretch: 10m Lunge to OH Reach: 10m Lizard Stretch: x:20/side Spiderman: 10m Cossack Squat: x10 Lizard Stretch: x:20/side Jog: 600ft Whiteboard Notes: Upcoming Specialty Classes: -CrossFit Striking with Ray Jester! Saturday, 20th – 9-10:30am! -Snatch and C&J Workshop with Coach[…]

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1.11.28

RFS CrossFit – CrossFit Warm-up 30 Cal Row then Alt. Birddog: x10 Alt Dead Bug: x10 Hollow Rocks: x10 High Knee Skips: 10m Skipping Hip Openers: 10m Quad Stretch to Knee Hug: 10m Backward Walking Lunge: 10m Alt. Birddog: x10 Alt Dead Bug: x10 Hollow Rocks: x10 Whiteboard Notes: Wine & Smash / ROMWOD tonight!![…]

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