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23 10, 2019

LIFT 10/24/2019

By |2019-10-23T15:00:00-07:00October 23rd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - LIFTView Public WhiteboardWarm-upShoulder Prep Warm-up 1 (No Measure)10 Arm circles Front (small to big) 10 Arm Circles Back (small to big) 10 Side to Side Arm Swings 10 Criss Cross Arm Swings per side 10 [...]

23 10, 2019

Workout of the Day, 10/24/2019

By |2019-10-21T16:15:41-07:00October 23rd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - MOVEView Public WhiteboardWarm-upMetcon (No Measure)GAME!!! Coaches choice :) -Dodgeball -Burpee flip cup -PVC Stick game -Tic tac toe -Obstacle RaceMetconMetcon (No Measure)3 ROUNDS 1:30 STATIONS :30 Rest b/t Stations No Rest b/t Rounds STATION 1 [...]

23 10, 2019

Workout of the Day, 10/24/2019

By |2019-10-21T16:15:56-07:00October 23rd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 [...]

23 10, 2019

Workout of the Day, 10/24/2019

By |2019-10-21T16:15:27-07:00October 23rd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 5 Push-ups Into… 1 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Slam Ball 10 DBL [...]

22 10, 2019

Workout of the Day, 10/23/2019

By |2019-10-21T16:16:07-07:00October 22nd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm up 9 (No Measure)2 RDS :30 Bike/ Row 5 Inchworms 4 Burpees 3 Cossack Squats per side 2 Down and Back Jogs 1:00 Plank, Side Plank, or Hollow HoldMetconMetcon (No Measure)1 [...]

22 10, 2019

Workout of the Day, 10/23/2019

By |2019-10-21T16:15:53-07:00October 22nd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)TABATA 8 ROUNDS :20 ON // :10 OFF Movement 1: Single Unders – Double-Unders Movement 2: DB Deadlifts – DB Upright Shrugs* Movement 3: Hollow Rocks – Supermans Movement 4: [...]

22 10, 2019

Workout of the Day, 10/23/2019

By |2019-10-21T16:15:33-07:00October 22nd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)200m Jog then… 2 Rounds: 5 Russian Baby Makers 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or without weight) 20 Plank Shoulder Taps [...]

22 10, 2019

Workout of the Day, 10/23/2019

By |2019-10-21T16:16:18-07:00October 22nd, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)💪Program Update: -New 4 week cycle starting this week -Single arm and single leg focus -Working on fixing and curing up all imbalances -Will be beneficial and working in conjunction with [...]

21 10, 2019

LIFT for 10/22/2019

By |2019-10-21T15:00:00-07:00October 21st, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - LIFTView Public WhiteboardWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push [...]

21 10, 2019

Workout of the Day, 10/22/2019

By |2019-10-21T16:15:37-07:00October 21st, 2019|CrossFit|0 Comments

Announcements🏈 JERSEY FRIDAY!! (Sport's theme) for this week's Friday Night Lights! ⚽Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm up 7 (No Measure)2 Rounds – Tabata style Rest 10 seconds after each :20 Jog in place :20 Jumping Jacks :20 High Kicks :20 Samson Lunges :20 Groiners :20 Bird dogs [...]

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