by BlackFlagAthletics | Feb 26, 2016 | CrossFit WOD
Note: Please be patient today as the space provided for this WOD only allows for 5 people to work at a time. WOD: CrossFit Open 16.1
by BlackFlagAthletics | Feb 23, 2016 | CrossFit WOD
Great job yesterday Fam, I know it was a tough one, but today will be a full on recovery style workout with an off day tomorrow and go time on Friday. Make sure to put your name on the board in gym so we accommodate with judges. Make sure to do something active on...
by BlackFlagAthletics | Feb 23, 2016 | CrossFit WOD
Warm-Up: Roll Calf – 10 Air Squats on Vibe Plate – 15E Glute KickBack – 15E Dead Bug Dynamic Flex – Super Lunge + Rev Lunge w/twist – Inchworm – A Skip – Butt Kicks – 5 Squat Jumps Strength: 1.) Front Squat: 12 Min to...
by BlackFlagAthletics | Feb 22, 2016 | CrossFit WOD
CrossFit Open Week 16.1! Great job with the training #Fam – Last week was our last hard prep week of the training cycle as we begin to taper a bit for the big day Friday. Please add name to dry erase board so that we can make sure we have enough judges to cover....
by BlackFlagAthletics | Feb 19, 2016 | CrossFit WOD
Warm-Up: 3 min to roll – Focus on Calf/ IT “PVC Party” Dynamic Flex: In Rig: – 4 Direction Leg Swing – Open/ Close Gate – Over The Hurdle – Fwd/Bwd – Sumo Squat to Stand – 5 Squat Jumps Olympic: – 10 min to...
