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Workouts'S ARCHIVE

  • Friday Training 09-22-2017

    By admin | In Workouts | on September 21, 2017

    Next week is TESTING week, be there! Warm-Up: “Roxanne” Burpees 😈 Coach Led Mobility & Stretching *SKILL WORK* Max effort box jumps. Each athlete will work up in box jumps until they reach their desired height to do sets of 1 at. Focus on explosion and drive through the hips, chest up! METCON: For Time […]

  • Thursday Training 09-21-17

    By admin | In Workouts | on September 20, 2017

    Make sure to share our FB fundraiser, Crossfit for a Cure on your social media to rock this fundraiser! Warm-Up: “Bring Sally Up” Air Squats 😁 Coach Led Mobility *SKILL WORK* 12-15 minutes HSPU Work: Work on getting vertical, working pikes on a box, hspu to mat or floor, working with a kip or strictly […]

  • Wednesday Open Gym Metcon 09-20-17

    By admin | In Workouts | on September 19, 2017

    LOVED the ❤️ everyone put in on the Thruster/Burpee metcon! Warm-Up Run 800m 20 lunges each leg 20 push ups METCON: For Time 30-20-10 GHD SIT-UPS TTB WALL BALL SHOTS 20/14 Scaled: Ab mat sit ups & knees to chest Please like & share:

  • Tuesday Training 09-18-2017

    By admin | In Workouts | on September 18, 2017

    Did you know 80% of box memberships come from referrals from members? Invite Yo Frands! Warm-Up: 2 rounds 1 prowler sprint to Butt Tree 5 burpees 10 Med Ball Cleans 15 air squats Coach Led Mobility *SKILL WORK* 10-12 minutes to work with coach on Double Unders & Triple Unders METCON: For Time (30m Cap) […]

  • Monday Training 09-17-17

    By admin | In Workouts | on September 17, 2017

    Make sure to mark your calendars for our fundraiser competition at HIT CF for Saturday Nov. 4th! Warm-Up: 2 rounds 200m run Down & Back Broad Jumps Down & Back Inch Worms Coach Led Mobility *SKILL WORK* 12-15 minutes of KIP work. Focusing on using the box for Pull-ups, C2B or MU as well as […]