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10/15/2018

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Announcements⚡ Power is back ON⚡ 🏋️‍♂️All classes back on!!!🏋️‍♀️Placerville CrossFit - CrossFitView Public WhiteboardWarm-up200m Jog 20 Air Squats 5 Boot Straps 20 Kipping Swings 5/side SpidermansStrengthPausing Back Squat (5 x 3)Tempo and good Range-of-Motion (ROM) are the primary focuses for today's lift. Making sure we have a weight that we…

10/11/2018

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AnnouncementsMobility & Mimosas ~ Sat. Oct. 13 @ 10:30 amPlacerville CrossFit - CrossFitView Public WhiteboardWarm-up2 Rounds: 200m Jog 10 Med Ball Cleans 10 Med Ball Thrusters 10 Boot Straps 10 Huggers & Fanners (Arm Swings Variations)Mobility10 Minutes to work on...Skin the cat: Progressions: watch video to see the lower variation…

10/10/2018

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AnnouncementsMobility & Mimosas ~ Sat. Oct. 13 @ 10:30 amPlacerville CrossFit - CrossFitView Public WhiteboardMobility4mins Cross Symmetry 2min/side Couch StretchWarm-up3 Steady Rounds w/ PVC: 5 Pass Throughs 5 OHS 5/side Leg SwingsMovement ReviewBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4.…

10/09/2018

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AnnouncementsMobility & Mimosas ~ Sat. Oct. 13 @ 10:30 amPlacerville CrossFit - CrossFitView Public WhiteboardWarm-up2min Jump Rope 2 Steady Rounds w/ Empty Bar: 5 Hang Power Cleans 5 Push Press 5 Good Mornings 5 Elbow Rotations 10/side Leg Swings 10 Boot Straps 5/side SpidermansStrengthTnG Power Cleans (5 x 3)Touch and…

10/08/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-up60 Lunges 40 Situps 20 Pausing Air SquatsConditioningPick 1 of the 3 options... 1500/1200 M Air Bike 800 M Jog 500/400 M RowMetconLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsAthletes want to shoot for 75% of there 1RM in this…

10/06/2018

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Placerville CrossFit - CrossFitView Public WhiteboardPartner Mystery WODTHE BREAK UP (No Measure)Part A: "The Break Up" : 1st minute: 1 Push Press (115/75) + 1 Burpee 2nd minute: 2 Push Press (115/75) + 2 Burpees 3rd minute: 3 Push Press (115/75) + 3 Burpees etc... 5 minutes Rest Part B:…

10/05/2018

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AnnouncementsFriday Night Barbells and Beer! Oct. 5th at 5:30PM ~ Everyone is welcome!!!Placerville CrossFit - CrossFitView Public WhiteboardWarm-up2min Jump Rope 20 M Each: Spidermans Soldier Kicks Stiff Leg Bear Crawl Inch WormsStrengthSumo Deadlift (5 x 3)Athletes should take 3 - 4 sets to build up to 75% of your 1RM…

10/03/2018

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AnnouncementsFriday Night Barbells and Beer! Oct. 5th at 5:30PM ~ Everyone is welcome!!!Placerville CrossFit - CrossFitView Public WhiteboardWarm-up3 Steady Rounds: 80 M Jog 10/side Leg Swings :20 seconds per side Calf StretchStrengthPaused Front Squat (3-3-3-3-3)Today is not about how much you can lift...it's about form and focusing on performing this…

10/02/2018

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AnnouncementsFriday Night Barbells and Beer! Oct. 5th at 5:30PM ~ Everyone is welcome!!!Placerville CrossFit - CrossFitView Public WhiteboardWarm-up3 Steady Rounds: 6 Boot Straps 5 Inchworms 4/side Cossack Squats 100m JogGymnasticsPick one of the options below to complete in 8 minutes: Option 1: 40M Handstand Walk Option 2: 30 Handstand Pushups…