AnnouncementsMonday Motivation: “ A goal without a plan is just a dream.”CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)10 slow and controlled burpees
Just do the work

Rest 2min

10 burpees AFAP
Intensity

How do you feel after the just doing the work versus AFAP, if you dont feel that you are getting enough from the workouts turn the […]

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)Jog Down and Back

Then Play Mailman/women

Using wall balls as the Mail the Mail(person) must deliver each piece of […]

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)2 min Ski
12min Row
Shoulder Pre-Hab

2 Rounds of
10 KB Push Press (5 Each Arm)
10 Ring Rows (squeeze scaps at […]

AnnouncementsNew Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”CrossFit First Creek – CrossFit

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Warm-upBack Squat Warmup (No Measure)1 min Row
1 min Bike
8 Cossack Squat
8 Samson Stretch
8 Spiderman with Reach
8 PVC kang squat. Video: […]

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure) WARM-UP, GENERAL
• 5 rounds on the rower or bike of 50-sec moderate pace, 10-sec fast or ROWLING!

WARM-UP, BACK SQUAT
8 PVC kang squat. Video: https://youtu.be/p2cQp1aAWjc
8 Empty bar kang squat.
3 Back Squats every 2 minutes for 5 sets increasing weight until the clock begins for the first working […]