Month: March 2018

Friday, 033018

Announcements: Masters Training Day April 7th @CrossFit Free, 10am-12;30pm Following De-Load week, we will switch training over as if we were prepping for qualifier. Masters qualifiers WODs will be programmed in DE-Load week continues   Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 1-2 mins lightly rolling out chest 1-2 mins …

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Wed, 032818

Yota from Colombia. Welcome aboard sir ???????? # De-load week continues . . . Weightlifting: A. Deadlift 3 x 5 @75-80% of 1RM @31X1 # Conditioning: 21 cal bike 15 Hang Power cleans 185/113-123 15 cal bike 12 hang power cleans 9 cal bike 9 hang power cleans Note time: then, Directly into 20 min …

Wed, 032818 Read More »

Wednesday, 032818

Announcements: Masters Training Day April 7th @CrossFit Free, 10am-12;30pm Following De-Load week, we will switch training over as if we were prepping for qualifier. Masters qualifiers WODs will be programmed in DE-Load week continues Prep 2-3 mins rolling out upper thoracic :40-:60 sec mash out traps # Activation 8-10 reps Double plate chest press 10-12 …

Wednesday, 032818 Read More »

Monday, 032618

What a start to the season! Congrats to all the CAP folks, worldwide who participated in this years CrossFit Open. Our biggest season yet as a community and just the beginning for the 2018 Season. Stay tuned for announcements coming this week regarding athletes camps, seminars and the updated website with new merchandise and packages …

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