Category: WOD

Saturday Crossfit

CrossFit 1Force – Crossfit Metcon (AMRAP – Rounds and Reps) Partner Workout 15 min amrap 400m Run (200m each) 20 Synchronized Alternating PS @ tough weight 20 Lateral Jumps over PVC (20/15) *can scale up to (24/20) Rest 3 mins Metcon (AMRAP – Rounds and Reps) 15 min amrap 500/450m Row *Partner will do a …
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Crossfit Friday

CrossFit 1Force – Crossfit Hang Clean (1) A. Slow Clean Pull + Muscle PC + Tall Clean 1 + 1 + 1 reps on the min for 4 mins (light) B. PC + Hang Clean 1 + 1 every 90 secs x 8 sets *Immediately after each do 2 max effort Broad Jumps Metcon (Time) …
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Thursday Crossfit

Announcements The first Run/Endurance Pop-Up will be Friday 6/24 @ 5:30pm with Coach Andrew. If you have a sport/smart watch, fitness tracker, etc. please bring it. We will be discussing the goals and execution of the programming in addition to a thorough run warmup and workout. CrossFit 1Force – Crossfit Alternating DB Bench Press (8 …
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Wednesday Crossfit

Announcements The first Run/Endurance Pop-Up will be Friday 6/24 @ 5:30pm with Coach Andrew. If you have a sport/smart watch, fitness tracker, etc. please bring it. We will be discussing the goals and execution of the programming in addition to a thorough run warmup and workout. CrossFit 1Force – Crossfit Deadlift (4) A.1 Double DB/KB …
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Tuesday Crossfit

Announcements The first Run/Endurance Pop-Up will be Friday 6/24 @ 5:30pm with Coach Andrew. If you have a sport/smart watch, fitness tracker, etc. please bring it. We will be discussing the goals and execution of the programming in addition to a thorough run warmup and workout. CrossFit 1Force – Crossfit Odd Object Hold Squats (6) …
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Metcon Monday

Announcements The first Run/Endurance Pop-Up will be Friday 6/24 @ 5:30pm with Coach Andrew. If you have a sport/smart watch, fitness tracker, etc. please bring it. We will be discussing the goals and execution of the programming in addition to a thorough run warmup and workout. CrossFit 1Force – Crossfit Push Jerk (1 + 1) …
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