Announcements ———— Feeding Hopes Fundraiser ———— We are holding a fundraiser event for children in Venezuela, on Saturday 3/30. No CF classes that day. We will host Bootcamp and Zumba for donation. Please bring cash, baby food, diapers, wipes, children medicine, etc. More details will follow on social media. Forever Young CrossFit – CrossFit View […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.11 (No Measure) 400 M RUN then Small shoulder circles (3 reps) T hold or Twisting push up (4 reps) Walking the Feet out (3 reps) Push Up Series (3 reps of each) Regular, wide, diamond, planche & side to side Pull Up/ Lat activation […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Clean (No Measure) 10 Sec. in squatting quad. w/ clean grip Then, Muscle clean 10 Sec. front rack hold 10 Sec. front squat hold 2: WL- Clean and Jerk/ Thruster Progression (No Measure) 3 Strict Press 3 Push […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.10 (No Measure) 400m run or 2 min jumping rope (coach’s choice) Super slow strict push ups (10 reps) Side planks (30 sec/arm) Planche push ups (10 reps) Front to Back Leg Swing (L/R) on the wall (10 reps each leg) Side to Side Leg […]
Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*1. Lunge (e) 2. Push-up 3. Side Lunge (e) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [JR] (No Measure) One partner JUMP ROPES while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 Head-cutter (SB or MB) 2. 10 Step-up (ttl) 3. 10 Push-up 4. 10 Plate G2OH Quicker […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [JJ] (No Measure) One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 KB Deadlift 2. 10 Squat 3. 10(ttl) Side Lunge 4. 8 Half-Burpee Deadlift 15 MINUTES […]
Forever Young CrossFit – CrossFit View Public Whiteboard Medball Targets Warm-up (No Measure) PLAY FOR 8 MINUTES Standing behind the line, throw the ball at the medballs. Must be a direct hit. Cannot Roll, Kick, or bounce! The medball you hit, is the number of reps EVERYONE has. CLOSE = 8 Reps MID = 6 […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.11 (No Measure) 400 M RUN then Small shoulder circles (3 reps) T hold or Twisting push up (4 reps) Walking the Feet out (3 reps) Push Up Series (3 reps of each) Regular, wide, diamond, planche & side to side Pull Up/ Lat activation […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.0 (No Measure) Jumping Jacks (1 min) Lunge & Twist (down) Inch worm (back) Frankeinstein (down and back) Dyno walks (down and back) Leg Pendulum (10 touches per side) Knee rotations (20 per reps/direction) Hip rotations (20 per reps/direction) Air Squats 20 reps Lateral Squats […]
