Teams of 2

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMobilityHips and HamstringsWorkoutMetcon (Time)Teams of 2 800m carry (Med ball 20/14 & Plate 45/25) 20 Partner Wheel barrels (10 each) in turf room (Hold their feet and walk) 30 Partner wallballs ( 30 total over the pullup bars) 40 Burpees onto plate (20 each)…

Michael

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up400m run Group stretch Plate DrillWeightliftingDeadlift5,5,3. 5,5,5+ 40,60,60 65,75,85WorkoutMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click hereRX)GHD…

DU, BB Carry, Burpee

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam roll 200 jump rope singles 6 min 5-10 each Pass through Black burns T push-up Mtn climbers Stretch as neededWeightliftingBench Press5,5,3 5,5,5+ 40,50,60 65,75,85%WorkoutGood Friday Workout (Time)100 double unders 800m barbell carry (95/65) 100 burpeesRX+) 115/85 RX) 95/65 Lvl1) 300 singles, 75/45, modified Burpees

Recovery / Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upRun 400m or Row 500m 8min 10 Pass throughs 8 Band good mornings 8 DB Thrusters 30 sec Handstand holdSkill WorkBurgener WUWorkoutWarm-up400m Run or 500m Row 8min 10 Pass throughs 8 Band good mornings 8 DB thrusters 30 sec Handstand holdSkill WorkBurgenerMetcon (Time)3 rounds 200m…

Summer Transformation Challenge

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This is your chance to LOOK and FEEL your BEST [video width="640" height="360" mp4="http://crossfitspokane.com/wp-content/uploads/2017/06/CrossFit-could-be-your-resolution-solution.mp4"][/video] KXLY 4 We have your 6 Week Solution!!!   Are you 30’s, 40’s or 50+? Are you feeling out of shape, slow, sluggish and decreasing confidence with yourself? Have you lost your edge, want to gain…

6 Week Winter Sports Conditioning Program

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 Spring Sports Are Coming. Time to Get Ready ------------------------------------------------------------------------ -Improved Performance -Decreased Injury -Increase Strength, Power and Speed   The CFS Sports Performing training program has been designed from the ground up to take you to the next level, whether you’re just going into middle school, high school or about…