CFScicoh

May Announcements

We have so many things going on in May/June, so we put them all here for you! 1. Memorial Day Murph (MUST SIGN UP FOR IT – WE CAP CLASSES). Each year CrossFit gyms all over the country do the workout “Murph” to honor Michael Murphy and all other soldiers that have died for our …

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5.6.19

Paul…it’ll never get old buddy. Warm Up 2 Rounds :20 Ipsilateral Dead Bugs 6 Strict Pull Ups 10y Spiderman Crawls W/ Elbow To Drop 2R / 2L Spiderman To Lateral Flexion And Extension 5R/5L Rotational Deadlift to Press (https://youtu.be/cC2GN_Rb_3Y) Strength *If you have failed in the linear progression – try the same weight again. **If …

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4.29.19

Warm Up 2/3 Rounds 250 M Row (OR) 200 M Run :30 Hollow Hold 7 Strict Pull Ups 10y Spiderman Crawls W/ Elbow To Drop 10y Knee Hug To Horizontal Lunge Twist   Strength Week 4/8 Linear Progression – Superset A. Front Squats 3×5 (+5lbs, same weight across) B. 3 Sets Max Pull Ups – …

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