NO!
No classes today. Enjoy the rest & digest.
Saturday Olympic weightlifting at noon, WOD at one.
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CrossFit 305 of Miami. True CrossFit, No BS.
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2 comments:
25-11-09
Today I attended Crossfit R.A.W while home for the holidays in Pittsburgh PA. Pictured are K-Roc, Amy and Jerame (Super Bowl Championship Steeler), two very impressive coaches at this "box". Great WOD today done professionally and enthusiastically! R.A.W was an incredibly gracious host with a fierce warmup and WOD! Great, huge facility, with their own indoor soccer field!
Warmup:
-Indoor Soccer Field perimeter run x 3 laps.
-Various Calisthenics (pushups/squats/"bunny hops"/bear crawls/wounded crawl/gorilla crawl/backwards run/high knees/butt kicks/jumping jacks/leg swing high kicks/side lunges)
-10 min AMRAP pre-WOD of:
20 Double Unders or 100 singles
Lunges across soccer field
Backwards run to starting jump ropes
-WOD 15 min Team WOD for points done in Fight Gone Bad Fashion.
400m Row
Push Press 95 RX Men
SDHP 95 RX Men
Ring Dips
-2 man Team Pullups Max reps 5 min.
Happy Holidays!
Rest relax and BLACK FRIDAY!!!
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