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06/20/2018

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CrossFit El Cid - CrossFitMetconWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Seconds on/:10 Seconds transition 1) Single Leg Hip Bridge (Left Leg) 2) Single Leg Hip Bridge (Right Leg) 3) Banded Hip Hunge 4) RowWeightliftingDB RDL (3x6 @3030)Have a DB in each hand. Palms face the legs, hips reach back driving…

06/19/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 3RNFT :30 Seconds on/:10 Seconds transitions 1) Bird Dogs 2) Deadbugs 3) Bent Over Row 4) Z-PressMetconMetcon (Time)5RFT 6 Hang Clean & Jerks 155/105 200m Run 2 Rope Climbs 200m Run 25 BurpeesAccessory WorkWarm-up (No Measure)3 Sets 10 Reverse Flys 8 Tricep…

06/14/2018

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Announcements8:00 am class has been added to Saturday's class timesCrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT 10 Bent Over Rows :20 Second V-Ups 12 Slamballs 8 Turkish Sit-ups (4/side)WeightliftingStanding Banded Lat Pull Down (3x8 @13x1)Straight arms, take a few steps away from the rig pulling the pvc pipe…

06/13/2018

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Announcements8:00 am class has been added to Saturday's class timesCrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Seconds on/:10 Seconds transition 1) Goblet Reverse Lunge 2) Alternating Step Ups 3) Push-Up Plank 4) Lizard WalkWeightliftingAnti-internal rotration split squat (3x8/Leg)Red band goes around knee that is furtherest away from…

06/12/2018

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Announcements8:00 am class has been added to Saturday's class timesCrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 3RNFT 10 Goblet Squats 8 No Push-Up Burpee :30 Second Bike 100m RowMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Accessory WorkWarm-up…

06/11/2018

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Announcements8:00 am class has been added to Saturday's class timesCrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Seconds on/:10 Seconds transition 1) Shoulder Taps 2) Jump Squats 3) Tall DB Press 4) Crab WalkWeightliftingPush Jerk (Build to a heavy single in 12 minutes )MetconMetcon (7 Rounds for time)7…