by BlackFlagAthletics | Nov 30, 2015 | CrossFit WOD
There is no BFB this week – Please train with the regular Black Flag Athletics Classes. Great Job this past cycle PR’s all around!
by BlackFlagAthletics | Nov 29, 2015 | CrossFit WOD
Warm-Up/ PreHab/ Activate: 500m Row 2 Sets of: – Side lying external rotation: 10E – Quad Hip Rotations: 3E – Transverse Lunge with extension: 5E Dynamic Flex: – Forearm Opener (“OMG”) – Super Lunge – Lateral Lunge...
by BlackFlagAthletics | Nov 27, 2015 | CrossFit WOD
1.) Back Squat: 1RM 2.) Snatch: 1RM 3.) Clean & Jerk: 1RM
by BlackFlagAthletics | Nov 27, 2015 | CrossFit WOD
Warm-Up: 10 Air Squat + Lateral Monster Walk (R) + Supine Knee Drive + Glute Bridge 10 Air Squat + Lateral Monster Walk (L) + Supine Knee Drive + Glute Bridge Dynamic Flex: – Sumo Squat to Stand – Knee Hug to Inverted to Touch – A Skip – Squat...
by BlackFlagAthletics | Nov 26, 2015 | CrossFit WOD
Only one workout today! Hope everyone had a wonderful thanksgiving with family and friends! Warm Up: 2 Rounds of: – Scap Push Up – Bird Dog – 3 laps around the gym Dynamic Flex/ Activation/ Prep: – Super Lunge – Reverse Lunge w/ Twist...
