2017.2.10 – RED Friday!

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CFK North, CFK West - CrossFitArmy Staff Sgt. Travis W. Nixon Died October 29, 2005 Serving During Operation Enduring Freedom http://thefallen.militarytimes.com/army-staff-sgt-travis-w-nixon/1221076RED Friday (No Measure)RED - Remember Everyone Deployed - we push a little harder, complain a little less, and remember those who've given their lives to protect our freedoms!Warm-upWarm-up (No…

2017.2.9

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CFK North, CFK West - Crossfit Knoxville Youth Program Warm-upHangman CrossFit Style: Coach picks a word for hangman on the whiteboard... Athletes take turn picking letters. For every incorrect letter, athletes run down the gym floor and back then do a coaches choice movement before choosing another letter.WeightliftingFront Squat (5x3)Experienced…

2017.2.9

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CFK North, CFK West - CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP 1) 5 minutes: Row, jump rope, jog, or bike 2) 2 rounds 10 Boot Strappers https://www.youtube.com/watch?v=nQCxfCD4MHU 10 Sprinter hamstring to sampson stretch 10 Goblet Squats 10 Swings to nose level 60 seconds upper back roll with kb on chest SKILL AND…

2017.2.8

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CFK North, CFK West - CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP 1) 2 Rounds Spiderman Crawl x 25 feet Lateral Lunge Walk x 25 feet Inchworm Walk x 25 feet Samson Stretch x 30 seconds/side 2) Front rack stretch, 60-90 seconds https://youtu.be/MWJOBOwi2C8 SKILL AND INSTRUCTION 1) Squat Clean Progression https://youtu.be/j5YPDXdGaxw *5-7 reps…

2017.2.6

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CFK North, CFK West - CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP 1) Supine Hamstring Stretch, 60 seconds per side https://youtu.be/m67bors0hzI 2) Shoulder Prep 60 second Kneeling Shoulder Stretch on box https://youtu.be/eW-NtP9yF8c 20 seconds - Alternating single arm reach pressing into wall https://youtu.be/VnyI2xjRWtU 20 seconds- Press into wall in hollow position https://youtu.be/CG-K8eOaSrs 20…

2017.2.4

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CFK North, CFK West - CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP AND SKILL 1) 3 minutes: Row, Jog, Bike, or Jump Rope Easy 2) 1 Round 10 Scap Pull-ups https://youtu.be/TlLjPFvQKYQ 20 Dynamic Hamstring Stretch (10/side) https://youtu.be/o0I_GhGDzhU 20 Scap Push-ups (elevated) 30 second sampson stretch/leg SKILL AND INSTRUCTION Deadlift Progression https://youtu.be/0KeqAnadsI0Workout of the…