by BlackFlagAthletics | Jan 4, 2016 | CrossFit WOD
Hope everyone is off to a GREAT start for the new year! Hopefully you had a chance to review some of the notes on programming from the post on Saturday and are looking forward to “THE OPEN” prep work for the next 8 weeks! We really encourage all of our...
by BlackFlagAthletics | Jan 1, 2016 | CrossFit WOD
HAPPY NEW YEAR #BlackFlagFam! Congratulations on an amazing year and a GREAT week of Testing! Since July 1, we have worked through various training blocks with a distinct goal for each training cycle. I appreciate your patience and faith in what we are doing. Below...
by BlackFlagAthletics | Dec 30, 2015 | CrossFit WOD
Ok Fam, you have two options today: 1.) If you will be unavailable to train on Friday the 1st, I would like for you to go after your “CrossFit Total” today. 2.) If you will be able to train on Friday Morning – The do the workout option 2 presented...
by BlackFlagAthletics | Dec 30, 2015 | CrossFit WOD
Another great day of testing in the books! I know those long rowing workouts are not fun, but they need be to completed non-the-less to determine a system for developing long terms overall fitness. Now that the long boring stuff is out of the way… on to the fun work!...
by BlackFlagAthletics | Dec 28, 2015 | CrossFit WOD
Warm-Up: Roll Out Upper Body/ Hips/ Glutes 2 min Run, Row or Row SL MB Catch Dynamic Flex: – Leg Swing Lunge w/ Lateral Flexion – Reverse Lunge w/ Twist – arm up – Heel Walk – A Skip x 2 – B Skip x 2 – Jog 1/2 speed down/ back...
