by BlackFlagAthletics | Jun 3, 2016 | CrossFit WOD
Join us tonight at 7:00pm at Around The Corner in Lakewood to celebrate Coach Pete’s 21st Birthday! Warm-Up: 4 Rounds 5 Air Squats + Ladder + 3 Burpees + Hurdle Mobility Soft Tissue: a. Lax Ball Glute/ IT c. Lax Ball SubScap Mobility/ Dynamic Flex: a. Floor...
by BlackFlagAthletics | May 31, 2016 | CrossFit WOD
1. Core Temp: a. 2:00 Run, Ride or Row 2. Soft Tissue: a. Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat 3. Mobility/ Dynamic Flex: a. Super Lunge 5xE b. Ankle Walk + Ankle Circles: 4×20 yds + 10 circles each direction c. Active Pigeon or Z Stretch: 30 sec E d....
by BlackFlagAthletics | May 30, 2016 | CrossFit WOD
Congrats to all who completed “Murph” yesterday! Warm-Up: 3:00 easy ride on assault bike Banded Lat Wall Calf Banded Ham Couch Stretch 3:00 easy row Bird Dog KB Windmill Dislocates Olympic: – Power Snatch from above knee off blocks: 5 x 3 @ 50-70%...
by BlackFlagAthletics | May 29, 2016 | CrossFit WOD
ONLY ONE CLASS TODAY – 9:00am WHY WE DO IT: http://boxlifemagazine.com/murph-why-we-do-it/ “MURPH” 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN (partition the pull ups, push ups, air squats as needed) *weight vest will NOT be...
by BlackFlagAthletics | May 28, 2016 | CrossFit WOD
Warm Up: – Tabata Burpees – Sumo Squat to Stand – Squat W/ Reach Strength: Back Squat: 5 x 5 – @ AHAP (first set @ 70%) – Every 2:30 MetCon: Partner Workout Every 3:00 for 18:00 (6 sets) Alternating Rounds of – 20 KBS @ 53/35 + 40...
