by Coach Sarah | Nov 11, 2015 | Wod
FitCity CrossFit – CrossFit *Happy Birthday Judy!! *THANK YOU VETERANS FOR YOUR SERVICE!!! Warm-up (No Measure) 2 min Row 2 min Tabata Barbell Clean & Jerks Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups In honor of Navy...
by Coach Sarah | Nov 10, 2015 | Wod
FitCity CrossFit – CrossFit *Bring a buddy day, Saturday 11/21, 9am!! Ask Sarah for more details! Warm-up (No Measure) 200m Run AMRAP 5 2 Push Up Complex 5 Vertical Jumps 10 KB Swings Skill (No Measure) Spend 10 minutes practicing double unders. If you are...
by Coach Sarah | Nov 9, 2015 | Wod
FitCity CrossFit – CrossFit *Bring a buddy day, Saturday 11/21, 9am!!! Warm-up (No Measure) 200m Run Tabata Ball slams Tuck jumps Squat & Shoulder Prep Weightlifting Back Squat (4×12) *You may either work up to a heavy set of 12 or work all sets of...
by Coach Sarah | Nov 6, 2015 | Wod
FitCity CrossFit – CrossFit Off-Road Duathlon !!! Dirt Head Duathlon Dec 6 Warm Up (No Measure) 200m Run 10 Squats 10 sit-ups 10 push-ups X3 Squat and shoulder Prep Metcon (No Measure) MAKE-UP...
by Coach Sarah | Nov 5, 2015 | Wod
FitCity CrossFit – CrossFit *We have a group of runners participating in the Turkey Trot 5K. Check out the link to see if you are interested in joining the FitCity crew! http://www.wiregrasswobbleturkeytrot.com/ Warm-up (No Measure) 200m Run AMRAP 5 5 TSpine...
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