Author Archive | 910fitness

1/2/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARMUP 2:00 Row 6 spiderman + Reach Mobility: 20 PVC Pass Through, 6 External Shoulder Rotation, 6 Triceps Stretch, 6 wrist stretch, 10 Leg Swing, 6 External hip rotation, 6 ankle stretch STR: Bench Press (5×5 @ 65%) FIT: Metcon (Time) FITNESS 4 Rounds 10 KB Sumo […]

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12/29/17

Announcements Gym hours for New Years. Closed Monday Jan 1st. 6:00 am first class Tuesday, Jan 2nd Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 min Bike, 6 spiderman + Reach MOBILITY 20 PVC Pass Through, 6 external shoulder rotation, 6 triceps stretch, 6 wrist stretch, 10 leg swing, 6 external hip […]

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12/28/17

Announcements Gym hours for New Years. Closed Monday Jan 1st. 6:00 am first class Tuesday, Jan 2nd Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARMUP 2:00 Bike, 6 Spider-Man + Reach Mobility: 20 PVC pass through, 6 external shoulder rotation, 6 triceps stretch, 6 wrist stretch, 10 leg swing, 6 external hip rotation, 6 […]

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12/27/17

Announcements Gym hours for New Years. Closed Monday Jan 1st. 6:00 am first class Tuesday, Jan 2nd 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 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swing, 6 external hip rotation, 6 […]

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12/26/17

Announcements Gym hours for New Years. Closed Monday Jan 1st. 6:00 am first class Tuesday, Jan 2nd 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 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swing, 6 external hip rotation, 6 ankle […]

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12/22/17

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 Wrist Stretch, 10 Leg Swing, 6 L/R External Hip Rotation, 6 Ankle Stretch F,P,C: Metcon (Time) FITNESS, PERFORMANCE and COMPETITORS 2 Rounds 7 walkout 20 […]

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12/21/17

Announcements NEXT WEEK HOURS MONDAY, DEC 25th CLOSED TUSDAY, DEC 26th CLASSES 3:00, 4:00 and 5:00pm only. REGULAR HOURS WENDESDAY, THURSDAY, FRIDAY & SATURDAY 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 Wrist […]

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12/20/17

Announcements NEXT WEEK HOURS MONDAY, DEC 25th CLOSED TUSDAY, DEC 26th CLASSES 3:00, 4:00 and 5:00pm only. REGULAR HOURS WENDESDAY, THURSDAY, FRIDAY & SATURDAY Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM up 50 Jump Ropes (plate steps) 6 spiderman + reach, 50 jump ropes (plate steps) Mobility: 20 PVC Pass Through, 6 External […]

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12/19/17

Announcements NEXT WEEK HOURS MONDAY, DEC 25th CLOSED TUSDAY, DEC 26th CLASSES 3:00, 4:00 and 5:00pm only. REGULAR HOURS WENDESDAY, THURSDAY, FRIDAY & SATURDAY 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 Wrist […]

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12/18/17

Announcements NEXT WEEK HOURS MONDAY, DEC 25th CLOSED TUSDAY, DEC 26th CLASSES 3:00, 4:00 and 5:00pm only. REGULAR HOURS WENDESDAY, THURSDAY, FRIDAY & SATURDAY 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 Wrist […]

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