by BlackFlagAthletics | Dec 7, 2016 | CrossFit WOD
Saturday 12/17/2016 9:00 AM WOD 10:00 AM Secrent Santa Winter Hat Exchange
by BlackFlagAthletics | Nov 16, 2016 | CrossFit WOD
Join us at Black Flag Athletics to burn off those Thanksgiving calories! Friday, November 25th from 9-11am 9 AM – CrossFit Workout 10 AM – Yoga with Colleen from 3 Sisters Yoga 10:45 AM – RockBlading with HealthSource of Avon and RockTaping with...
by BlackFlagAthletics | Aug 24, 2016 | CrossFit WOD
Warm-Up: 1000m Row Dynamic Flex: – Lateral Lunge – Crossover Step w/reach back – Drop Lunge (in place) – Straight Leg March + Inchworm Strength 4 rounds not for time – 8e half kneeling Press – 10e standing pallof press – 30...
by BlackFlagAthletics | Aug 22, 2016 | CrossFit WOD
Warm-Up: – Roll Calf – Skip series Dynamic Flex: – Knee Hug to Super Lunge + Inverted Toe Touch – Inchworm + Leg Cradle PreHab/Activation: – 20 Dead Bug w/OH Brace (push against wall) – Quad Hip Rotations Strength/ Gymnastic Skill 3...
by BlackFlagAthletics | Aug 21, 2016 | CrossFit WOD
CONGRATULATIONS on another amazing week of testing. Be on the look out for you an updated spreadsheet comparing your last testing numbers to the ones from last week. Hopefully you are happy with the improvements. If you would like to sit down and discuss your numbers,...
