Author Archive | 910fitness

12/15/17

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + reach MOBILITY: 20 PVC Pass Through, 6 External shoulder rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 6 L/R External Hip Rotation. 6 L/R Ankle Stretch F.P.C: Metcon (Time) FITNESS, PERFORMANCE and COMPETITORS 2 Rounds 20 […]

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12/14/17

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + Reach MOBILITY: 20 PVC Pass Through, 6 External shoulder rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 6 L/R External Hip Rotation. 6 L/R Ankle Stretch F,P,C: Metcon (Time) FITNESS, PERFORMANCE and COMPETITORS 1 Round 3000m […]

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12/13/17

Announcements Thursday, December 14th the gyn WILL CLOSE at 5:15pm. Selma CrossFit – CrossFit WARM : Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + Reach MOBILITY: 20 PVC Pass Through, 6 External shoulder rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 6 L/R External Hip Rotation. 6 L/R Ankle […]

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12/12/17

Announcements Thursday, December 14th the gyn WILL CLOSE at 5:15pm. Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 spiderman + reach MOBILITY: 20 PVC Pass Through, 6 External shoulder rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 6 L/R External Hip Rotation. 6 L/R Ankle Stretch […]

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12/11/17

Announcements Thursday, December 14th the gyn WILL CLOSE at 5:15pm. Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Bike 6 spiderman + reach MOBILITY: 20 PVC Pass Through, 6 External shoulder rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 6 L/R External Hip Rotation. 6 L/R Ankle Stretch […]

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12/8/17

Selma CrossFit – CrossFit 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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F,P,C: Metcon (Time) FITNESS, PERFORMANCE & COMPETITORS 50 Jump […]

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12/17/17

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Row or Ski erg, 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: Metcon (Time) FITNESS & PERFORMANCE […]

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12/6/17

Selma CrossFit – CrossFit 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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (8,5,3,1,1,1,5) FIT: Metcon (Time) FITNESS 4 […]

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12/5/17

Selma CrossFit – CrossFit 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 (8,5,3,1,1,1,5) F,P,C: Metcon (Time) FITNESS, PERFORMANCE & […]

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12/4/17

Selma CrossFit – CrossFit 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, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (8,5,3,1,1,1,5) FIT: Metcon (Time) FITNESS 5 Rounds […]

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