07.23.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run then, March in Place: x10 Marching: 10m Punters: 10m Squat, Bearcrawl, Shouldertap Complex: x5 Breakdancing Bear: x5/direction Cossack Squat: x10 Fire Hydrants: x10/side Hip Ext: x10/side Opposite Hand & Foot Birddog: x10 Hollow Hold: :20 Skill/Strength A1. : Back Squat (10, 8, 8, 6) building-AHAP! Read more about 07.23.18[…]

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07.21.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Figure-8 Run then, -Calf Raises: x10 -Toe Walks: x10 -Toe Raises: x10 -Toe Walks: x10 -Double Feet Box Hops: x1 -Single Foot Box Hops: x1/leg -Backward Toe Grab: 10m -Backward Straight Leg DL: 10m -The Greatest Stretch: 10m -Scap Push-ups: x10 -Plank Shoulder Taps: x10; hold last Read more about 07.21.18[…]

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07.20.18

RFS CrossFit – CrossFit View Public Whiteboard 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 Skill/Strength A1: Front Squat (6x 4) Skill/Strength A2. Double KB Front Rack Carry: 6x 30m; Read more about 07.20.18[…]

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07.19.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Run: 3x D&B -Hurdle Step Overs: 10m -Lat. Hurdle Over-Unders: 10m/Direction -Skipping Hip Openers: 10m/Direction Run: 2x D&B -Spiderman Crawl: 10m -Straight Leg Bear Crawl: 10m -Inchworms: 10m Run: 1x D&B -Scap Push-ups: x10 -Scap Pull-ups: x10 -Miyagis: x10 Skill/Strength A. Rope Climb Technique: 5-10 min. B. Read more about 07.19.18[…]

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