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21 10, 2019

Workout of the Day, 10/22/2019

By |2019-10-21T16:15:50-07:00October 21st, 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 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-UpsMetconMetcon (AMRAP [...]

21 10, 2019

Workout of the Day, 10/22/2019

By |2019-10-21T16:15:19-07:00October 21st, 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)AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 [...]

20 10, 2019

Workout of the Day, 10/21/2019

By |2019-10-21T16:16:03-07:00October 20th, 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 6 (No Measure)AMRAP 4 30 Jumping Jacks 3 Up-downs 6 Air Squats 9 Sit-ups THEN – Have athletes play 5 rounds of Rock, paper, scissors* * Each round with a [...]

20 10, 2019

Workout of the Day, 10/21/2019

By |2019-10-21T16:15:46-07:00October 20th, 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)1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND [...]

20 10, 2019

Workout of the Day, 10/21/2019

By |2019-10-21T16:15:24-07:00October 20th, 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)2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps 2 [...]

20 10, 2019

Workout of the Day, 10/21/2019

By |2019-10-21T16:16:13-07:00October 20th, 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)AMRAP x 5:00 10 PVC Pass Thrus :20s Bar Hang 10 Shoulder Taps 5 Up Downs💪Program Update: -New 4 week cycle starting this week -Single arm and single leg focus -Working [...]

19 10, 2019

LIFT for 10/20/2019

By |2019-10-19T15:00:00-07:00October 19th, 2019|CrossFit|0 Comments

Spark CrossFit - LIFTView Public WhiteboardWarm-upBarbell Warmup + Active Stretching (No Measure):30 Seconds Jumping Jacks 10 Good Mornings 10 Back Squats :30 Seconds Push-ups to Down Dog 10 Elbow Rotations 10 Strict Press :30 Seconds Active Spidermans 10 Stiff-Legged Deadlifts 10 Front Squats :30 Seconds Active Samson 10 Deadlifts [...]

18 10, 2019

Workout of the Day, 10/19/2019

By |2019-10-18T15:00:00-07:00October 18th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coach's choiceMetconMetcon (Time)Partner workout... FOR TIME 800m Run (together) -then- 50-40-30-20-10 Calorie Row Hang Power Clean (95, 65) -then- 400m Run (together) *30 Minute Cap Rx+= (135, 95)Can split the work however you want with partner. Must run together though. [...]

18 10, 2019

Workout of the Day, 10/19/2019

By |2019-10-16T14:32:23-07:00October 18th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 10/10 Banded Monster Walks :30s Wall Sit 10 Reverse Lunges (3111)Strength/SkillA: Bulgarian Split Squat (3x8 (per leg) )KB/ DB in Goblet Front Rack -rest 2:00 BT sets- *Hold same weight acrossB: Metcon (Weight)EVERY 3:00 FOR 5 SETS 12/10 Cal Bike [...]

17 10, 2019

Workout of the Day, 10/18/2019

By |2019-10-14T15:49:08-07:00October 17th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 LungesMetconMetcon (Time)IN TEAMS OF 2... FOR TIME 3000m Row** *While partner 1 rows, partner 2 holds a plank **Switch Every 250m Plank Hold Options... Forearm Top of Push-Up SideModerate duration [...]

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