01272017

FitCity CrossFit – CrossFitWarm-upWarm-up (No Measure)400m Run or 500m Row AMRAP 5 10 Jumping Lunges 10 Squat & Toss with a partner 10 Butterfly Sit Ups Squat & Shoulder PrepMetconWarm-up (No Measure)MAKE UP DAY!!MobilityWarm-up (No Measure)Strap...

01262017

FitCity CrossFit – CrossFit*Crossfit Open & Inreamurals coming soon!!!Warm-upWarm-up (No Measure)2 min Row AMRAP 2 10 OHS PVC/Barbell 10 Heavy Russian KB Swings Squat & Shoulder Prep plus 5 Single Leg Glute BridgeWeightliftingPause Back Squats...

01252017

FitCity CrossFit – CrossFit*Grinder this Saturday! Ask your coach for more details.Warm-upWarm-up (No Measure)200m Run Bergener Warm Up PVC/Barbell Squat & Shoulder PrepWeightliftingHang Power Snatch (6×3)*Rest 90 sec between sets. Work up to heavy...

01242017

FitCity CrossFit – CrossFit*Grinder this Saturday!Warm-upWarm-up (No Measure)2 min Double Under practice AMRAP 2 10 Kips 10 Wide Grip Push Ups 10 Squats Squat & Shoulder PrepSkillWarm-up (No Measure)a) DB Split Squats x8 each leg b) Strict WIde Grip Pull...

01232017

FitCity CrossFit – CrossFit*Welcome Coach Junior to the FitCity family!!Warm-upWarm-up (No Measure)200m Run With a barbell: 5 Front Squat 5 Dip-Shrug 5 Muscle Clean from hip 5 Hang Power Clean 5 Push Jerks 10 Good Mornings x2 Squat & Shoulder PrepSkillSquat...

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