Wednesday

October 31, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit First of November…… Holly shit. The year has just flown by. It’s been an awesome year with you all. Let’s finish it off strong!!!! Warm-up Warm-up (No Measure) mobility flow for 5min DB in each hand for the following complex: 5 DB power snatch 15m OH walk x5 sets for quality […]

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Tuesday

October 30, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc.. 3 sets of: :10-:30 top of ring dip hold 3-5 inch worms 6 jumping lunges (height and stick landing) So for the jumping lunge, push of both legs as hard […]

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Monday: A new week of Awesome

October 29, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit New week, new opportunity to get the basic things dialed in. I want everyone to focus on the basics this week and try to build it into the future. Drink enough water. I don’t care what your excuse is for not drinking enough. You aren’t 5 years old. The starting point […]

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Saturday

October 27, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Affiliate cup at CrossFit Levitate today at 10am. This is in Launy…. Head over for the day if you can to come and support our crew. Warm-up Warm-up (No Measure) 50 bar taps 1min AB/row 15m high knees 15m butt kicks x2 sets then practice a few DU and let’s begin […]

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Friday

October 26, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Pretty much the same session as last week. With a vew tweaks. This stuff is very important. Don’t neglect it or just brush it off. 3 sets of: 10-15m slow bear crawl 10 band good mornings @ 33X1 10-15m walking lunge steps (easy effort) Strength Like last […]

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