Weightlifting for Sunday 4/16/2017

Spark CrossFit – Weightlifting & BarbellView Public WhiteboardWarm-upJump Rope Warm-up (No Measure)0:00-15:00 1) Tabata Jump Rope Drill Set #1- 8 intervals. 1- Singles 2- Side to Side bunny hop 3- Alternating legs 4- In and out 5- High knee 6- Butt Kickers...

Workout of the Day for Saturday 4/15/2017

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Workout of the Day for Friday 4/14/2017

Spark CrossFit – CrossFitView Public WhiteboardWarm-up(0:00-15:00) 1) Running Warm-up demo: https://youtu.be/CnsQkc2FU_Y 2) Sprinter Hamstring Stretch, 60 seconds per side demo: https://youtu.be/GzHTiRPUcic Standing Calf Stretch, 60 seconds per side demo:...

Competitor Track for 4/4/2017

Spark CrossFit – Competitor TrackView Public WhiteboardAdvanced/CompetitorIt is recommended to do the snatch work before today’s class 5k. Do the conditioning and skill work after.Hang Power Snatch (Every Minute on the Minute…)EMOM 5 Minutes 3 High...

Weightlifting for Thursday 4/13/2017

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