We had a packed house yesterday. There was 85 total check ins and 21 people in our 6:30 class alone!! It looks like everybody was trying to get their workout in and get home before the warrior game…
Sorry guys…… I’m a little mixed up with the time difference. Should of posted this earlier I think.
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170704: Happy 4th of July! (gym closed)
kim | WOD
Essentials: A. 4 Sets Deficit Dumbbell Front Rack Step Back Lunge x 12 reps *Build in weight each sets On the 2:30min B. 4 Sets Support Hold x 30sec Dip Negatives x 5 reps Rest 30 sec Hollow Hold x...
Today: Run 800m 10 Box Jumps Run 600m 20 Box Jumps Run 400m 30 Box Jumps Run 200m 40 Box Jumps Related
Next Tuesday, July 4th we will be open at 9 and close at 11. You will have 2 hours to complete the WOD Today 2 second Pause squat 6×3 @60% of 1RM METCON: 15-12-9 Push Press (155,105) Burpees...
CrossFit Rife - CrossFitMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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CrossFit 757 - CrossFitMetcon (AMRAP - Reps)4 Rounds - 1 min each for reps: KBS (2/1.5) Anchored AMSU Box Jumps (24/20) Push-ups DBall over the shoulder (100/70) Rest
The Compound | WOD
20 Minute AMRAP
After you are warm, do 5 comfortable reps.
+5-10 % more weight, do 4 reps.
+5-10 % more weight, do 3 reps.
+5-10 % more weight, do 2 reps.
+5-10 % more...
1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | email@example.com | (703) 465-8100
Deadlift Warm Up
2 Rounds - with an empty bar
10 Banded Good Mornings
10 Hang BB Shrugs (fast)
* 5 Minutes TOPS
(6) x 8 @ AHAP WITHOUT FAILURE!!!
CrossFit Love – CrossFit Deadlift Primer 3 (No Measure) BND Walk Forward 10 Squats w Band BND Walk Backwards 10 Squats w Band BND Walk Lateral – R Leg Leads 10 Air Squats BND Walk Lateral...
Toes 2 Bar Strength:
3 Rounds - Not for Time
20 Hollow Rocks
60 Ft. Seal Walk - with sliders -30ft forward - 30ft backwards
15 Bouncing Knees To Chest
10 Banded Inch Worms...
Bring a friend to try CrossFit King of Prussia this summer for FREE! Join us on SATURDAY 6/17 at 9am or 10am for our FIRST FREE Summer...