JUST MOVE for 01/06/2020

Announcements⚡⚡SPARK PRO SHOP ⚡⚡ http://shopspark.mdiapparel.com/ SPECIALS ⤵️ http://shopspark.mdiapparel.com/page/home/special Spark CrossFit – JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (5 MIN CAP) 100m Jog 5/5 Split Squats 10...

Workout of the Day, 12/14/2019

Announcements⚡⚡SPARK PRO SHOP ⚡⚡ http://shopspark.mdiapparel.com/ SPECIALS ⤵️ http://shopspark.mdiapparel.com/page/home/special Spark CrossFit – MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coach’s choiceMetconMetcon (Time)Teams of 3 10k Row...

Workout of the Day, 12/09/2019

Spark CrossFit – MOVEView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 250m/200m Row 10 Wall Ball Deadlifts 10 Wall Ball Front Squats – 10 Wall Ball Thrusters – 10 Wall BallsStrength/SkillMetcon (Weight)Tabata (:20s on, :10s off, for 8 Sets) DB Push...

Workout of the Day, 12/06/2019

Spark CrossFit – BUILDView Public WhiteboardWarm-upWarm-up (No Measure)3 RDS :30s Plank+ 10 Shoulder Taps 10 Glute Bridge DB Floor Presses 5/5 DB Row (Light)Strength/SkillA: Bench Press (3-3-3-3-3)Increasing weight (2111)B: Metcon (No Measure)4 SETS 10 Prone DB...

Workout of the Day, 12/04/2019

Spark CrossFit – BUILDView Public WhiteboardWarm-upWarm-up (No Measure)3 RDS 5 Up-Downs 5/5 Glute Bridge+ SL Raise 5/5 Banded clamshells 10 Side Plank Raises/ sideStrength/SkillA: Romanian Deadlift (3-3-3-3-3)Increasing weight (3111)B: Metcon (No Measure)EMOM x...

Workout of the Day, 11/09/2019

Spark CrossFit – BUILDView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 10 Cossack Squats 5/5 Split Squats 5/ 5 Prone Hip CarsStrength/SkillA: Back Squat (6-6-5-5-4 )Focus on great positions, and strict tempo (32X1) *16:00 Running clockB: Metcon (Weight)3...