by BlackFlagAthletics | Dec 27, 2015 | CrossFit WOD
Our Mission: “It is the mission of Black Flag Athletics to utilize proper training patterns, techniques and methodologies in order to facilitate an increase in performance, decrease injury and enhance quality of life in a community based, peer driven...
by BlackFlagAthletics | Dec 26, 2015 | CrossFit WOD
We hope the you all an a great holiday with friends and family! TESTING WEEK NEXT WEEK! Warm-Up: SL MB Catch Dynamic Flex: – 5 Air Squat – Spider Man – Reverse Bear Crawl – Russian March – Jog 1/2 speed x 2 – Run 3/4 Speed x 2...
by BlackFlagAthletics | Dec 24, 2015 | CrossFit WOD
Warm-Up: – Iron Scap “W” w/ Eccentric – 250 Row – Side Body Dynamic Flex/ Prep: – 5 Push Ups – Lateral Lunge – Crossover w/ Reach Back – Inverted Toe Touch – A Skip – 5 Push Ups Gymnastics: 12 Min EMOM...
by BlackFlagAthletics | Dec 22, 2015 | CrossFit WOD
Warm-Up: – 3 laps around gym – floor mobility – Static Lunge – perfect positions Dynamic Flex: – Super Lunge + Rev. Lunge w/ twist – Russian March PVC/Barbell – 5 Tall Clean & Press – 5 Hang High Pull – 5 Hang...
by BlackFlagAthletics | Dec 22, 2015 | CrossFit WOD
Strength: Every 2 min – 3-5 Chin Ups – 30 sec Plank (wtd) – 20 sec Handstand Hold WOD: Four rounds for time of: 14 KBS 14 Sit-Ups 250m Row
