09302016

FitCity CrossFit – CrossFit*HAPPY BIRTHDAY MIA!!Warm-upWarm-up (No Measure)400m Run or 500m Row 10 Lunges 10 Hurdle Hops 10 Push Ups x3MetconMetcon (No Measure)MAKE UP DAY!WeightliftingFront Squat (4×10)MobilityWarm-up (No Measure)Strap Stretch Foam Roll as...

09262016

FitCity CrossFit – CrossFit*Congrats to our New You Challenge ladies for their focus and hard work over the last six weeks! Keep up the great work!Warm-upWarm-up (No Measure)200m Run AMRAP 5 10 Back Squats PVC/Barbell 10 Hang Snatch Dip Shrug PVC/Barbell 10...

09242016

FitCity CrossFit – CrossFit*Nutrition Challenge participants, be sure to check the FB group for bonus point updates!Warm-upWarm-up (No Measure)400m Indian Run Relay Races Squat & Shoulder PrepMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 with a...

09232016

FitCity CrossFit – CrossFit*Deadline to pre-order your new FCCF shirt/tank is today!! Sign up at the gym or in the FB group! Don’t miss out!! *HAPPY BIRTHDAY TRIPLE T!!!Warm-upWarm-up (No Measure)400m Run or 500m Row 10 Ring Rows 10 KB Swings or Ballslams...

09222016

FitCity CrossFit – CrossFit*Deadline to pre-order your new FCCF shirt/tank is tomorrow!!! Sign up posted on the PR board at the gym and in the FB group.Warm-upWarm-up (No Measure)200m Run :20 of the following: Shoulder Press PVC/Barbell Crawlers (no push up)...

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