Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 10 PVC Good Morning 5 BB Clean Deadlift :15 Superman Hold 5 Muscle Clean (6 MIN) Strength Floor Press (5-5-5-5-5) ON A 12:00 MIN RUNNING CLOCK… Build to a Moderate-Heavy 5 Reps of Floor Press. (4-5 Sets) Workout Metcon (4 Rounds […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 5/5 Elbow Punches :20 Wall Sit hold 3 Strict Press + 3 Thrusters 5 Inch Worm w/ Push Ups 100m Light Jog Strength Thruster (4-4-4-4-4) ON A 14:00 MIN RUNNING CLOCK… Build to a Moderate 4-reps of Thruster. (5 Sets/including […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Team Bike Warm up into… (Stretch Session) 1 Set: :30/side Child pose (Left/Right) :30/side Groiner Stretch :20 Pike Stretch :30 Bottom of the Squat Hold into… (Dynamic Warm Up) 2 Sets: 8 Jumping Air Squats 5/5 Cossack Squat 5 Push Ups 20 Calf […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 25′ Knee to Chest 25′ walking Quad Stretch 25′ Frankenstein Kicks 25′ High Knees 25′ Butt Kicks 50′ Side Shuffle (wall to wall) into… 2 Sets: 10 Scap Pull Ups 10 Scap Push Ups 5/5 Box Step ups (24/20) 10 Alt. […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5/5 PVC Around the World 8 Slow BB Good Mornings 10 PVC Passthrough 5 BB Strict Press 10 BB Bent Over Row (7 MIN) Strength Stric Press (1-1-1-1-1-1-1) ON A 12:00 MIN RUNNING CLOCK… Build for a heavy 1-rep of Strict […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30/side PVC Elbow Stretch 5 Push Up to Pike Stretch 10 Air Squats 3/3 Groiner Stretch into… 2 Sets: 5 BB Clean Deadlift 3 Clean High Pull 5/5 Elbow Punches 3 Front Squats 5 Muscle Clean (8 MIN) Strength Clean Complex […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X8 MIN 6 Cobra into Child Pose transition :15/side Arm to the Wall Stretch 5/5 Plate Around the World (25/15)|(15/10) 10 PVC Pass-through 5 BB Muscle Snatch Strength Snatch Complex 4 Sets: 1 Snatch Deadlift + 1 Hang Power Snatch + 1 […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 12 Alt. Superman :20/side Quad Stretch on the wall :30 Child Pose Stretch into… 2 Sets: 5 Hands Release Push Ups 20 Standing Calf Raises 50′ Side Shuffle (Wall to Wall) 30 Alt. Mountain Climbers (8 MIN) Accessory Work Metcon (No […]

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Thrusday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: :30 PVC Elbow Stretch 10 BB Clean Grip Deadlift 5 BB Clean High Pull 5 Muscle Clean :30 Bottom of the Squat Hold Strength 2 High Hang Clean High Pull + 2 Hang Clean High Pull (4-4-4-4) 5 Sets Build for […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “KB + Shuttle Run” into… 3 Sets: 12 Glute Bridge 5 Inchworm w/Push Ups 10 Single DB Bicep Curl to Press (moderate-heavy) 5/5 Single DB Bent Over Row (15 MIN Running Clock) Partner Workout Metcon (5 Rounds for calories) 5 Rounds: 5 MIN […]

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