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Saturday 11.10.18 CrossFit
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Friday 11.9.18 CrossFit
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Thursday 11.8.18 CrossFit
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Thursday 11.8.18 & Friday 11.9.18 XFit Juniors
Warm-up 0-1 high knees 1-2 jumping jacks 2-3 plank hold shoulder taps 3-4 snake ups 4-5 butt kicks 5-6 broad jumps 6-7 bunny hops 7-8 lateral hops Skill pull up practice Metcon Every 2 minutes for 4 rounds 200 m run and 12 burpees
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Wednesday 11.7.18 CrossFit
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Wednesday 11.7.18 & Thursday 11.8.18 Preteens & Teens
Warm-up Coach choice Skill rope climbs Metcon 6 rounds 1 rope climb 100 meter run 10 alternating DB snatch 10 elevated push ups 1 minute rest
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Wednesday 11.7.18 XFit Mini’s
Warm-up Kid Choice Skill Free time- at end of class…. Lift Press Family Metcon 12 AMRAP- at full speed. Rest only during the transition 10 Jumping jacks (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 mountain climbers 100 m […]
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Tuesday 11.6.18 CrossFit
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Monday 11.5.18 CrossFit
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Sunday 11.4.18 CrossFit