Author Archive | 910fitness

8/14/18

Announcements The gym will be CLOSED SATURDAY, AUGUST 18, for competition at Oak Mountain State Park in Birmingham. If you are looking for something to do Saturday come cheer for John, Melanie, Nez and Sam as they compete. Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 Spiderman […]

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8/13/18

Announcements The gym will be CLOSED SATURDAY, AUGUST 18, for competition at Oak Mountain State Park in Birmingham. If you are looking for something to do Saturday come cheer for John, Melanie, Nez and Sam as they compete. Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 Spiderman […]

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8/10/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 Spiderman + Reach MOBILITY WARM UP 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F,P,C: Metcon (Time) […]

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8/9/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + reach MOBILITY WARM UP 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press […]

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8/8/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + reach MOBILITY WARM UP 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat […]

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8/7/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 spiderman + reach WARM UP 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (8,5,3,1,1,1,5) […]

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8/6/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Deadlift (8,5,3,1,1,1,5) FPC: Metcon […]

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8/3/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 Spiderman + Reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F,P&C: Metcon (Time) FITNESS , PERFORMANCE […]

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8/2/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman + Reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (4×2) F&P: Metcon (Time) FITNESS […]

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8/1/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 Spiderman + Reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Deadlift (4×2) FIT: Metcon (AMRAP […]

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