Coaches Corner

A man writing on the wall with a marker

October 14, 2019

QuickFit Warm Up:6 Min EMOM 1) 100m run 2) :50 wall sit 3) 10 PVC lift offs WOD: "Assault on ...
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A man writing on the wall with marker pen.

October 11, 2019

QuickFit Warm Up:4 min Tabata Air SquatTHEN 4 min Tabata Sit-ups WOD:3rds 10 Burpees 20 Cals AB 30 Cal Row ...
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A blue and red logo with an orange crown.

October 10, 2019

CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 12 mins: 1) 6-8 Eccentric Isometric ...
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A boxing ring with the ropes in front of some windows.

October 9, 2019

QuickFit Warm Up:EMOM 6 mins: 1) 100 m Run 2) :30-:45 DB Sumo DL Pulses 3) 10-15 Banded Hollow PullDown ...
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