11.22.17

RFS CrossFit – CrossFit REMINDER: Holiday Hours: Today 8am-Noon Warm-up -Bear Crawl: 100ft -F&B Leg Swings: x10/leg -STS Leg Swings: x10/leg -Skipping: 100ft -Skipping Front Half Turns: 100ft -Skipping Back Half Turns: 100ft -Traveling Skaters: 10m -Floor Sweeps: 10m -Half Kneeling, Hamstring Dynamic Stretch: x10/leg -Prone, Alt. Lying Cross-Over: x10/side Thanksgiving with the Girls (Time)[…]

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11.21.17

RFS CrossFit – CrossFit Warm-up 5-10-15-20-25-20-15-10-5 then, -High Knee Runs: 100ft -Butt Kicks: 100ft -Backward Run: 100ft -Backward Skipping Hip Openers: 10m -Spiderman: 10m -Angry Gorilla: 10m -Side Running Angry Gorilla: 10m -Scap Push-ups: x10 -Scap Pull-ups: x10 Whiteboard Notes: -Weightlifting Workshop this evening, 4-6pm! $20.00 -Holiday Hours: -Wednesday: 8am-Noon -Thursday: Closed -Friday: 8am-Noon -Sat&Sun:[…]

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11.20.17

RFS CrossFit – CrossFit Warm-up 400m Run then, -lat. Swing & Shuffle: 200ft -Skips for Height: 10m -Spiderman Crawl: 10m -Quad Stretch RDL: 10m -Backward Straight Leg DL: 10m -Seated, Hip IR/ER: x10 -Pigeon Stretch: x:30/side -Couch Stretch: x:30/side Whiteboard Notes: -Olympic Weightlifting Workshop: Tomorrow 4-6pm! Sign-up sheet at desk! -Holiday Hours: Wednesday – 8am-Noon[…]

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11.18.17

RFS CrossFit – CrossFit Warm-up Figure-8 Run then, -Backward Run 100m -Side Shuffle: 50m/direction -Backward Skipping Hip Openers: 10m -Punters: 10m -Walking Single Leg RDL: 10m -Squat Jumps for Height: 10m -Squat Jumps for Distance: 50m Whiteboard Notes: -Olympic Weightlifting Workshop: Tuesday 4-6pm. Sign-up sheet at desk! -CrossFit Lift-Off: Will do Friday, 1st as Class;[…]

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