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,...
by BlackFlagAthletics | Aug 19, 2016 | CrossFit WOD
*Congratulations on an Amazing Week of Testing! Very proud of everyone! *Join us at Deagan’s at 1:00 to celebrate your accomplishments with the BFA Fam! Warm-Up/ Prep – Coaches Choice In Teams of Two Complete the Following for Time: – Run 600 meters...
by BlackFlagAthletics | Aug 18, 2016 | CrossFit WOD
PreClass: Roll Quads/IT Warm up: 2 Rounds of – Hip Adduction/ Abduction x 12E – Glute Bridge with Leg Extension x8E – SA Russian KBS x10 E Dynamic Flex 10 Air Squats A Skip x 2 Butt Kicks x 2 Super Lunge + Lateral Lunge 5 Sumo Squat to Stand 5 Squat...
by BlackFlagAthletics | Aug 16, 2016 | CrossFit WOD
Warm-Up: Roll Hamstrings/ T-Spine Bike or Row 1:00 WBV – 15 Air Squats Banded Ankle Mobility Dynamic Flex: – Leg Swings – Hip Gate – Hurdler – Drop Lunge – Squat Jumps Olympic: 15:00 to find 1RM (start at 70%) Oxidative Capacity...
