Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - MOVEView Public WhiteboardMOVE Warmup 2 (No Measure):30 of each movement *together as a group: 2 rounds Jog in place Jumping Jacks Lizard Stretch R Lizard [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)6 Min AMRAP: 100m Run :20s Active DB Overhead Hold 10 DB Front Squats (3011)Strength/SkillBack Squat (3-3-2-2-2 )*Building each set (22X1) [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - Competitor TrackView Public WhiteboardMetconMetcon (No Measure)A. CONDITIONING EMOM x 21 Minutes (80%) Min 1 - Bike MIn 2 - Row Min 3 - WB (20/14) [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6:00 10 Plate Good Morning 20 Forward Plate Jumps 10 Lunges 20 Lateral Plate Jumps 10 Plate [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike 5/5 DB Suitcase Deadlifts 5/5 Single Arm DB Strict Press 5 Broad Jumps 5 BootstrappersStrength/SkillMetcon (No [...]
💥💥IMPORTANT 2019 CROSSFIT OPEN UPDATES! Read read read 👇👇👇 Yo Sparklers!! Just a friendly reminder that the CF Open starts this week! Also, LAST CALL to get your pre-order in for your Open Shirt. On Thursday the first workout of the Open will be released, In last years [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - LIFTDeload/Contrast Week Bringing the intensity and volume down. Focusing on other aspects of training to enhance recovery an prep for the open.View Public WhiteboardWarm-upA: GENERAL [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - MOVEView Public WhiteboardMOVE Warmup 2 (No Measure):30 of each movement *together as a group: 2 rounds Jog in place Jumping Jacks Lizard Stretch R Lizard [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8:00 30 Single Unders- @4mins switch to 20 DU's 10 Single Leg KB Romanian Deadlift 5 Up-Downs [...]
Announcements🏋️♂️ 2019 CrossFit Open Registration is NOW Open! Starts Feb. 21st - RX'd and Scaled Divisions Get signed up! 👉 http://bit.ly/cfopen19 ---------------------------------------------Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)5 Min AMRAP… 5 Hollow Rocks 5/5 Box Step Ups 5 Ring RowsMetconMetcon (No Measure)EMOM X 15 MINUTES MINUTE 1 [...]
