Month: June 2018

Saturday, 063018

For those who can, join us Saturday @CrossFit Free for Robert Keefe’s Family Fundraiser. All are welcome! We will start to kick things off @9am Event link below: https://www.facebook.com/events/2083871391892782/ Prep 1-2 mins rolling out quads 1-2 mins rolling out calves 1-2 mins rolling out chest # Activation/Warm-up 5 min Bike: Intervals 1 min coats 1 …

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Friday, 062918

  Prep 2-3 mins rolling out upper thoracic **single or double lax ball :30 sec Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c :30 sec Banded hip flexor and extensor stretch **https://www.youtube.com/watch?v=-nlP6iONogo 12 shoulder rotations **both forward & backwards # Activation 10 Banded DLs 10 Banded upright pulls 10 alt Banded side steps x2 # Warm-up/Mobility 2 Rounds …

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Tuesday, 062618

Dina is off to take over Greece! Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out quads :45-:60 sec Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 2 Rounds 10 hollow rocks 10 lateral plank hip fraises **each **https://www.youtube.com/watch?v=DBIYAxyjs7g 10 lying bicycle crunches **https://www.youtube.com/watch?v=WVyM3F0umAY # Warm-up 3 Rounds :30 sec bike 100m run 5 …

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