Archive | Workouts

7/3/18

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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (4×3) F&P: Metcon […]

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7/2/18

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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (4×3) FIT: Metcon […]

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6/29/18

Announcements The Gym will be CLOSED WEDNESDAY JULY 4th. Have a Happy and Safe 4th. Regular Hours Thursday. Friday July 6th the first class will start at 5:30am. 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 […]

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6/28/18

Announcements The Gym will be CLOSED WEDNESDAY JULY 4th. Have a Happy and Safe 4th. Regular Hours Thursday. Friday July 6th the first class will start at 5:30am. 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 […]

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6/27/18

Announcements The Gym will be CLOSED WEDNESDAY JULY 4th. Have a Happy and Safe 4th. Regular Hours Thursday. Friday July 6th the first class will start at 5:30am. Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP 2:00 Row, 6 Spiderman + Reach MOBILITY: 20 PVC Pass Through, 5 L/R External Shoulder […]

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6/26/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP 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 Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (5×3) F&P: Metcon (Time) […]

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6/25/18

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

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6/22/18

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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch FPC: Metcon (Time) FITNESS< PERFORMANCE & […]

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6/21/18

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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (5×2) FPC: Metcon […]

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6/20/18

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: Push Press (6×2) F&P: […]

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