1/24/19
RFS CrossFit – CrossFit View Public Whiteboard Warm-up 200ft lateral swing and shuffle 10m punters 10m backwards skipping hip openers 10m quad stretch 10m spiderman
January 23, 2019
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WORKOUT OF THE DAY
Coaches
Justin Flagg: Coach
B.A. from the University of California, Berkeley; CrossFit Level 1 Trainer, CrossFit Coaches Prep Course, CrossFit Football, Certified Trainer, CrossFit Gymnastics Certified Trainer, USA Weightlifting (USAW) Certified Club Coach, NASM (National
January 23, 2019
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1/23/19
RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m row Cone drills: zig zag run/ lateral shuffle fwd and bwd x2 4 stations: lateral push-ups
January 22, 2019
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1/22/19
RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2 laps around the front island 10m dead walks 10 toe touches to overhead 10m worlds greatest
January 21, 2019
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1/21/19
RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2:00 DU practice 10m high knee skips 10m backward high knee skips 10m lateral shuffle 10m lateral
January 20, 2019
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1/19/19
RFS CrossFit – CrossFit View Public Whiteboard Warm-up Figure 8 loop 25 jumping jacks 25 front to back arm swings with jumping jacks 10 total
January 18, 2019
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