March 31, 2019
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June 1, 2017
A pharmaceutical expert by day, Tim spends his evenings frequenting H St. Tim, we’re so happy to have you as one of our kick ass members – Cheers to many years squatting at CFDC!
How long have you been doing CrossFit (and what inspired you to begin)
Finding out about
…April 4, 2017
Warm Up
3 Rounds
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Jump Squats
6 Alt T Push Ups
1:30 Death Stretch/ side (:45 low/:45 high)
Strength
Front Squat (25 Min)
Prep: 1×10 w/ bar, 3×3 working up
Work: 4×6 at same weight
Finisher
EMOM 10 (5 Rounds each)…
April 1, 2017
How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you chose CFDC?
I’ve been doing CrossFit for a year now. I started because it seemed like all my friends back …
March 31, 2017
500 Burpees for Time
APRIL FOOLS!
Warm Up
3 Rounds
6 PVC Dislocates
6 Pause Squats
6 PVC OHS
6 Squat to Bootstrappers
Snatch (35 min)
Prep:
2×2 Hang Hi Pulls+2 Hang Power Snatch+ 2 OH Squats
2×2 Hang Power Snatch working up
Work:
Hang Snatch 3-3-2-2-1-1-1
Met Con:
5 …
March 27, 2017
Warm Up
4 Rounds
4 Alt T Push Ups
4 Quadruped Ext& Rotation/ side
4 Pillar to plank
4 Spider lung w/ reach up
Strength
Strict Press (30 min)
Prep: 1×5 w/bar, 3×5 working up
Work: 4×5 at same weight*
Follow each work set with BOTH:
12 Plate Russian Twists…
June 12, 2016
Warm-Up
3 Rounds of
20 Jumping Jacks
20 Mountain Climbers
20 High Knees in Place
5 Hanging Scap Retractions
5 Dolphin Push-Ups
5 Tube Sword Pulls/ side
Met-Con
Run 400m
36 Push-Ups
24 Pull-Ups
12 Alt DB Snatch
Run 800m
24 Push-Ups
16 Pull-Ups
8 Alt DB Snatch
12 Push-Ups…