Author Archives: ian
“Hidalgo”
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
Warm-up (No Measure)
roll plantar and gastrocnemius 3 min
Coaches Choice
Hidalgo (Time)
For Time:…
Down Right Dirty
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
set clock for 20 min on strength
5 min: Burgener Warm-up (No Measure)
1. Down …
Speak Wit Yo Chest Boy!
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
coaches set clock for 12 min for Squats
Warm-up (No Measure)
roll plantar and gastrocnemius …
H.A.M
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
Warm-up (No Measure)
800 Meter run or Row
Then
Partner Up grab a wall ball …
Muscle Up Buster
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
10 min warm up max
coaches set 15- 20 min on strength max
Warm-up (No …
Welcome back Helen, so nice to see you again!
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
Coaches set 20 min clock for strength
Warm-up (No Measure)
5 Mins Jump Rope
30 …
A GOOD DAY TO DIE HARD
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
Warm-up (No Measure)
coaches choice
LV 1: Chin Ups (3 x max reps)
LV 2:
…
Farmers Revenge
Announcements
Memorial Day Murph! Limited Schedule
and impromptu BBQ @ Ai2!!! Also join
CrossFit Anaerobic Pvt Facebook Page.
Laguna Niguel, Rancho Santa Margarita – CrossFit
coaches set clock for strength at 20-25 min max
Warm-up (No Measure)
3 rounds of…
1 Mile Run
Laguna Niguel, Rancho Santa Margarita – CrossFit
coaches put 10 min max on strength
15min: Run Warm up (No Measure)
Roll Plantar Fascia, gastrocnemius, Hips and Shoulders
Run 400m
Coaches Choice Mobility
Pose Running Technique Drills
(Go over the following)…
Muscle Up
Laguna Niguel, Rancho Santa Margarita – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
LV 1: Muscle Up Progression
3 x 10 ring rows…
phone 949-2-GET-FIT
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