August 2016 – CrossFit Panther City

CrossFit 9.1.16

August 31, 2016SiteplicityCrossFit, Uncategorized0

Announcements Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12) Reid is back and excited to see everyone! =D CFPC – CrossFit Warm-up Down and Backs 3.0...

LeanFit 8.31.16

August 30, 2016SiteplicityLeanFit, Uncategorized0

GYMNASTICS Dips and Pull-up cycle work METCON 5 Rounds: 20 Sit-ups 15 Push-ups 10 Calorie row

CrossFit 8.31.16

August 30, 2016SiteplicityCrossFit, Uncategorized0

LeanFit 8.30.16

August 29, 2016SiteplicityLeanFit, Uncategorized0

WEIGHTLIFTING Back squat 6 min EMOM, 8 reps METCON 10 min AMRAP 50 Singles 25 Russian KB swings 15 Burpee box jump overs

METCON 13 min AMRAP 10 Burpees 10 Thrusters 200m Run GYMNASTICS Pull-ups and Dips cycle

CrossFit 8.26.16

August 25, 2016SiteplicityCrossFit, Uncategorized0

CFPC – CrossFit Warm-up No 400m Run Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk...

LeanFit 8.25.16

August 25, 2016SiteplicityLeanFit, Uncategorized0

METCON For time: 50 box jumps, 24/20″ 25 shoulder press 40 box jumps 20 shoulder press 30 box jumps 15 shoulder press 20 box jumps 10 shoulder press 10 box jumps 5 shoulder press

CrossFit 8.25.16

August 24, 2016SiteplicityCrossFit, Uncategorized0

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...

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