02102016

FitCity CrossFit – CrossFit *Grinder this Saturday! Warm-up (No Measure) 200m Run AMRAP 5 10 Ring Rows 10 Slow Motion Wall Squats 10 Sit Ups 10 Superman Squat & Shoulder Prep Weightlifting Back Squat 50% of 1 RM for Max Reps x3 *Rest 2-3 minutes between...

02092016

FitCity CrossFit – CrossFit *Deadline to select your Open Gone Intramural team is tomorrow!! Warm-up (No Measure) 2 min Row 1 min Russian Step Ups 1 min Push Ups Squat & Shoulder Prep Weightlifting Bench Press (4×5) Metcon GI Joe (Time) 50 Burpee Pull...

02062016

FitCity CrossFit – CrossFit Warm-up (No Measure) 400m Indian Run Ring Around the Rosie Squat & Shoulder Prep Metcon Metcon (AMRAP – Reps) AMRAP 20 Partner 1: Run 200m Partner 2: 100 Wallballs 100 Ring Rows/Supine 100 KB Swings 100 Lunges One person...

02032016

FitCity CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 min Row 2 min Ballslams Squat & Shoulder Prep Skill Spend 10 minutes working on a goat. Metcon Metcon (AMRAP – Reps) Tabata Push Ups Rest 1 min Tabata Squats Rest 1 min 400m Run Mobility (No...

02022016

FitCity CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m AMRAP 5 10 Box Step Ups 10 Ring Rows 10 Sit Ups Squat & Shoulder Prep Metcon Metcon (Time) 50 Double Unders 25 Burpees onto a plate x3 *Cut off 10 min Cash Out Warm-up (No Measure) AMRAP 5 10 VUps...

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