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Wednesday 210224
Happy Birthday Kirsta Glasscock and Nirma Bustamante!! Warm-up Warm-up (No Measure) 2:00 Row Into… 2 ROUNDS10 Glute Bridges10 PVC Pass Thrus10 OHS Into… 3 ROUNDS (With an Empty Barbell)5 Broad Jumps5...
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Thursday 210225
Announcement Happy Birthday Isaacc Dunkelberger!! Warm-up – Warm-up (No Measure) AMRAP x 5 MINUTES10 Band Pull Aparts10 Scap Pull-Ups5 Inch-Worms + Push-Up100m Run Skill – Metcon (No Measure) 4 SETS...
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Friday 210226
Warm-up – Warm-up (No Measure) 2 SETS10 Elbow Punches10 Alt Groiners20 Jumping Jacks Into… 3 SETS10 Empty BB Strict Press16 Reverse Lunges20 Single/Double Unders Strength – Metcon (Weight) ON A...
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Saturday 210227
Warm-up (No Measure) AMRAP x 5 MINUTES10 Bootstrappers10 Alt. Groiners10 Narrow Stance Squats10 Wide Stance Squats5/5 SA Ring Rows Skill – Metcon (No Measure) EMOM x 10 MINUTESMIN 1 – 5/5 Goblet...
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Sunday 210228
Announcement Joyeux Anniversaire Q!! Warm-um – Warm-up (No Measure) ON A 5:00 RUNNING CLOCK…20 Alt. Standing Quad Stretch10 Alt. Knee Hugs5 Inch Worms w/o Push-Up10 Push-Up to Pike10 Slow Sumo Banded...
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March Programming, New Coach, Birthdays, Open Viewing Party, Sneak Peek
CROSSFIT aka NCMetcon February continued our Bi-Monthly focus of Skill Work as we head into the Open. We dedicated Skill sessions twice a week through the month to hone in on some of the often seen...
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Monday 210301
Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS8 Scap Pull-Ups6 Alternating Cossack Squats4 BB Sumo Good Morning Extended Warm-up – Metcon (No Measure) EMOM x 10 MINUTESMIN 1 – TNG Sumo Deadlifts*MIN 2...
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Sorry about the Athlete of the Month Spamming. I thought I disabled the email feature. It will stop until I figure out for sure it won’t email them. Just organizing them -Ruben The post Sorry appeared...
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Tuesday 210302
Warm-up (No Measure) HINSHAW WARM-UP25’ High Knee Karaoke25’ Over the Hurdle25’ Walking Knee to Chest25’ Figure Four25’ Lunge with Twist25’ Toy Soldiers25’ High Knees25’ Butt Kickers25’ Side Step/Skip...
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Wednesday 210303
Warm-up (No Measure) 200m Run Into… 3 SETS10 Glute Bridges8 Scap Pull-Ups6 Tuck-Ups Into… 3 SETS10 Hang Muscle Cleans8 Elbow Punches6 Front Squats4 Strict Knee Raises Strength – Front Squat (Heavy...
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Thursday 210304
Warm-up (No Measure) AMRAP x 10 MINUTES:30 Bike (65-70% Effort)5/5 Single Arm Ring Rows5/5 Single Arm Arnold Press10/10 Single DB Suitcase Romanian Deadlifts Workout – Metcon (No Measure) 4 SETS FOR...
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Friday 210305
Happy Birthday Travis!! Warm-up (No Measure) 2 ROUNDS100m Row10 PVC Pass Thrus10 Alt Groiners10 Bootstrappers Into… 3 ROUNDS5/5 Single Arm DB Strict Press5/5 Single Arm DB OH Reverse Lunge Strength –...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Workout Metcon (Time) 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power...
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Saturday 210306
Warm-up (No Measure) AMRAP x 5 MINUTES6 Upright Rows8 Muscle Cleans10 Bent Over Rows12 Hollow Rocks Workout – Metcon (Time) 3 ROUNDS FOR TIME16 Sit-Ups12 Hang Power Cleans (115/75)|(75/55)6 Bar...
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Sunday 210307
Warm-up (No Measure) ON A 10:00 RUNNING CLOCK10-9-8-7-6-5-4-3-2-1Jumping JacksAir SquatsUp-Downs Strength – Bench Press (10-10-8-8-6) 10-10-8-8-6Bench Press *Build to a Moderate-Heavy weight. (Score...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Jog 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Workout Metcon (1 Rounds for time) 7 SETS FOR TIME 10...
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CFRX CF Open 2021 Announcement Viewing Party
You, your family, and friends are cordially invited to the 2021 CrossFit Open Viewing Party. Our first Social Event during Covid. This is a Masked Gathering and Socially Distanced event after the...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press Into… 3 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push...
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