12.12.17

RFS CrossFit – CrossFit Warm-up 500m Row then, -Jog: 600ft. -Bear Crawl: 100ft -Skipping Punters: 10m -Lateral Skipping Punters: 10m/direction -Backward Crab Walk: 10m -Angry Gorilla: 10m -Alt. Side Plank: x10/side -Thoracic Opener w/ Roller: x10 Whiteboard Notes: Olympic Weightlifting Workshop – Saturday 9-11am! *Sign-up sheet at desk! Skill/Strength A1. Supinated Grip Band Pull-Aparts: 5x[…]

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12.11.17

RFS CrossFit – CrossFit Warm-up 400m Run then, -Lateral Swing & Shuffle: 200ft -High Knee Run: 100ft -High Knee Skips: 100ft -Spiderman Crawl: 10m -Toe Walks: 10m -Heel Walks: 10m -Speed Steps: 10m -Speed Hops: 10m -Seated-to-Kneeling Hip IR/ER: x10/side Whiteboard Notes: Olympic Weightlifting Workshop – Saturday 16th, 9-11am! *Sign-up Sheet at Desk! Skill/Strength A:[…]

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12.08.16

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 Front Squat ()

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