Month: April 2016


CrossFit C2L – Obstacle Racing (OCR) Warm-up 3 rounds NFT Walking high knees Walking hamstring stretch D & B Runners lunge/ triangle down Inch worms back Obstacle Rope climb work: x 3 On bar: windshield wipers x 10 Rope Floor pulls x 5 Foot hold pull ups x 5 Rope climb x 1 Metcon (AMRAP …
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Partner Sunday

CrossFit C2L – CrossFit “Don’t let what you cannot do interfere with what you can do.” Warm-up Warm-up (No Measure) Skips w/ Hip Rotation Down and Back Inch Worms Carioca Down and Back 20 Air Squats 20 Sit Ups 1min Double Under Practice Skill / Strength Deadlift (2×5@50%, 5@65%, 2×5@70%, AMRAP@75%) Metcon Metcon (Time) Partner …
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Barbell Class

CrossFit C2L – Oly / Power Lifting Warm-up Firebreather’s Warm-Up II (No Measure) 1 Round Walking High Knees Down and Back Frankensteins Down and Back Broad Jumps Down and Back Barbell Complex 15 Front Squats 15 Push Press 15 Good Mornings 15 Pressing Snatch Balance 10 Roll Over Into V Sits 10 Bird Dogs (5ea …
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Happy Birthday Anca!!

CrossFit C2L – Obstacle Racing (OCR) Warm-up 3 rounds NFT 10 Supermans 5 Inch worm walk outs Plyo hop squats Frankensteins D&B Obstacle Terrain Ladder work/lily pads Metcon (AMRAP – Rounds and Reps) 18min AMRAP 400M run :30 Bar hang 20 Plyo lunges 16 Hanging knee raises 39 Sprinters sit ups

CFC2L Competition Prep

CrossFit C2L – CFC2L Firebreather’s Comp. Prep Be ready to work. This will be tough, your lungs will burn, but you will get faster, stronger. Don’t be late. Lateness to class is an auto 50 burpee penalty and 800m run. Warm-up Warm-up (No Measure) 400m Run 10 Strict Pull Ups Side Shuffle Down and Back …
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Address: 3075 Book Rd, Suite 111 Naperville, IL 60564 Phone:331-701-8104