Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Alt. Long Reverse Lunges w/ PVC Pass 10 Behind Neck Presses 12 Alt. Elbow Punches-Back Rack 5 Kip Swings 10 Scap Pull Ups :15 OH Active Hold 10 DU/20 SU Workout Metcon (Time) “FILTHY 50” FOR TIME 50 Box Jump […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12/10 Cal Bike 10 Broad Jumps 8 Barbell RDL *We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS. Strength Metcon (Weight) EVERY 2:00 […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (25’ for each drill, light jog back to starting position) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees High Skips Immediately Into… 3 SETS 10 Scap Pull Ups 20 DB Upright Rows 10 DB Bent Over Row Workout Metcon […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps GOAL: Progress in movement complexity, speed, and power as time progresses. Strength Push Press […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 Moderate Row/Bike/Run 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges Skill Metcon (No Measure) 2 SETS FOR QUALITY 3-5 Strict Toes to Bar Into… 2 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + […]

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Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X8 MIN :20 Child Pose Stretch 5/5 PVC Around the world 7 PVC OH Squat 5 BB Snatch High Pull 5 BB Muscle Snatch Strength Metcon (No Measure) EMOM X8 MIN 1 Behind the neck Snatch Push Jerk + 1 Snatch Balance […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 DB Deadlift 5/5 DB Arnold Press 10 Air Squats 8 Push Up to Pike 100m Run Workout Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps* *Switch to Pike Shoulder tap in 2nd Round Skill Metcon (No Measure) EMOM x […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength Clean and Jerk […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard) 6/6 Single Leg DB RDL 8/8 Single Arm Tempo Bent Over Rows (30X1) 20 Plank Shoulder Taps Workout Metcon (AMRAP – Rounds and […]

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