Month: March 2017


Warmup: 2 RNFT Bicep openers 5/5/5 Tricep openers 5/5/5 YTI 10/10/10 Then…. Jefferson squat warmup A. 2 sets max reps Wide grip strict pull-ups B. Low bar pause back squats with no shoes (Build up to a 3 rep max of a slow 3 second decent and a 3 sec hold in the bottom with …
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SHORELINE FC WARM UP: 2 Minute Bike or Row Foam Roll Quads and IT + Lax Ball Calves and Glutes 1 RNFT 15 Air Squats 15 Deadbugs 15 Pushups 15 Beat Swings 2 RNFT 5 RDLs 5 Hang Power Cleans + Front Rack Stretch 5 Front Squats 5 Push Jerks 3 Updog Downdog PART 1: …
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FRIDAY 3.312017 WOD

Teens Do Work Class with Johnnie WARM UP: 2 Min – Row or Bike Agility Ladder Drills Foam Roll Quads and IT + Glute Lax Ball PART 1: MIDLINE 3 RNFT 3 Half Getups on Right + 1 Full Get Up 4 Windmills on Right 5 Front Squats on Right 6 Suitcase Deadlifts on Right …
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Each month we nominate one person who exudes the attitude and work ethic of a true CrossFitter. This month we chose Bill because he is a leader, works well with all types of people, has developed skills through hard work and practice, and always has a smile on his face and kind words for new members. It’s …
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THURSDAY 3.30.2017 WOD

OPTION 1: Active Recovery After the Group Warm Up perform in order: A. Foam Roll / Lacrosse Ball for 10 Minutes B. Row Bike or Jog at a conversational pace for 10 Minutes C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of: 10 Pushups 10 Air Squats 10 AbMat Situps with …
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