01.19.18

RFS CrossFit – CrossFit Warm-up Figure-8 Run Then, -Lat. Swing & Shuffle: 200ft -Lunge & Twist: 10m -Walking Quad Stretch: 10m -Knee Hugs: 10m -Backward Straight Leg DL: 10m -Spiderman -Duck Walk: 10m Whiteboard Notes: 6 Week Body Composition/Weightloss Challenge! -BodyFat Tank Trunk – Monday 29th! Winner gets 15% off Month Membership + 1hr Personal[…]

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01.18.18

RFS CrossFit – CrossFit Warm-up 500m Row then, -High Knee Run: 10m -Running Butt Kicks: 10m -Spiderman Crawl: 10m -Scap Push-ups: x10 -Sprawl: x10 -Alt Birddog: x10 -Mt. Climber: x10/leg -Hollow Rocks: x10 -Alt Dead Bug: x10 Whiteboard Notes: 6 Week Body Composition/Weightloss Challenge! -BodyFat Tank Trunk – Monday 29th! Winner gets 15% off Month[…]

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1.17.18

RFS CrossFit – CrossFit Warm-up 3:00 DU’s then, 2 Rounds: -Lat. Swing & Shuffle: 200ft -Lat. Cross-Overs: 200ft -Floor Sweeps: x20 -Dead Walk: 10m -Backward SLDL: 10m -Squatting, Twist & Reach: x10 -Prone, Cross-Over: x10/side, :20 Hold Last rep each side Whiteboard Notes: 6 Week Body Composition/Weightloss Challenge! -BodyFat Tank Trunk – Monday 29th! Winner[…]

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01.16.18

RFS CrossFit – CrossFit Warm-up 500m Row then, 2 Rounds: -Jog: 200ft -Elbow Scap Push-ups: x10 -Backward Crab Walk: 10m -Opposite Hand/Foot Bear Crawl: 10m -Alt. Birddog: x10 -Scap Pull-ups: x10 Whiteboard Notes: 6 Week Body Composition/Weightloss Challenge! -BodyFat Tank Trunk – Monday 29th! Winner gets 15% off Month Membership + 1hr Personal Training session[…]

Posted in WOD