by Coach Sarah | Dec 19, 2017 | Wod
FitCity CrossFit – CrossFit*Don’t miss 12 Days of Christmas wod this Saturday 9am!! Wear your red & green!!Warm-upWarm-up (No Measure)200m Run Burgener Warm Up Squat & Shoulder Prep plus Keg DrillWeightliftingOverhead Squat (3-3-3-3)*Work up to...
by Coach Sarah | Dec 18, 2017 | Wod
FitCity CrossFit – CrossFit*12 Days of Christmas WOD this Saturday 12/23 at 9am!! Closed on Christmas day 12/25.Warm-upWarm-up (No Measure)2 min Air Bike then 10 Double Unders 10 KB SDHP 10 Wallballs x1 Squat & Shoulder PrepWeightliftingFront Squat...
by Coach Sarah | Dec 16, 2017 | Wod
FitCity CrossFit – CrossFitWelcome Bring A Buddy guests!!!Warm-upWarm-up (No Measure)400m Team Run Cone Game Squat & Shoulder PrepMetconMetcon (AMRAP – Reps)In teams, one person at each one minute station: Cal Row Step Ups DB Press Lunges Run/Rest...
by Coach Sarah | Dec 15, 2017 | Wod
FitCity CrossFit – CrossFit*Push Up challenge day 15, so that is 45 push ups today! Prize to the team that completes the most days during the challenge!Warm-upWarm-up (No Measure)400m Run or 500m Row then 1 min Air Bike 10 Sit ups 10 Lateral line hops x3 Squat...
by Coach Sarah | Dec 14, 2017 | Wod
FitCity CrossFit – CrossFit*CrossFit 101 Pop Up Course gift certificates…buy your friend/family member the gift of the YEAR!Warm-upWarm-up (No Measure)200m Run Then 1 min Double Under practice 10 Push Ups 10 DB Thrusters x3 Squat & Shoulder...
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