by Coach Sarah | Jun 22, 2015 | Wod
FitCity CrossFit – CrossFit*HAPPY BIRTHDAY PAT!!! *Kayak Trip this coming Saturday!! *Deload week this week leading up to Crossfit Total on Friday!Warm-up (No Measure)200m Run 5 min AMRAP: 3 Slow Motion Wall Squats 10 Ring Rows 10 Tuck Jumps Squat &...
by Coach Sarah | Jun 16, 2015 | Wod
FitCity CrossFit – CrossFit*Yoga this Friday and Sunday!! *Advanced Sesh, AKA The GRINDER, 10:15am Saturday. All are welcome but talk to your coach for criteria to participate.Warm-up (No Measure)200m Run 5 mins of the following: 10 PVC Thrusters 10m...
by Coach Sarah | Jun 15, 2015 | Wod
FitCity CrossFit – CrossFit*Family Kayak trip to Weeki Wachee June 27! Ask Ali or Leighann for more info!Warm-up (No Measure)200m Run 5 mins of the following: 2 Push Up Complex 10 Kips 10 Squats Squat & Shoulder PrepWeightliftingBench Press (5@75%,...
by Coach Sarah | Jun 12, 2015 | Wod
FitCity CrossFit – CrossFitYoga today at 4pm and Sunday at 9am!!Warm-up (No Measure)200m Run 3 Rounds: 30 Second Samson Stretch 10 Ring Rows 10 PVC OHS Then Squat & Shoulder PrepSkill (No Measure)Hang & Power SnatchMetconThis wod is essentially three...
by Coach Sarah | Jun 11, 2015 | Wod
FitCity CrossFit – CrossFitYoga tomorrow at 4pm and Sunday at 9am!!Warm-up (No Measure)200m Run 5 mins AMRAP: 5 Slow Motion Wall Squats 10 PVC Press 15 Lateral Lunges Squat & Shoulder PrepWeightliftingIf your hips or glutes are too tight from...
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