January 2017 – Page 4 – CrossFit Panther City

LeanFit 1.10.17

January 10, 2017SiteplicityLeanFit, Uncategorized0

METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead squats

CrossFit 1.10.17

January 9, 2017SiteplicityCrossFit, Uncategorized0

Announcements We are so thankful to announce we will be celebrating our 3rd Anniversary on Saturday, January 14 at 7:00pm graciously hosted at the home of Nicole and Mike. We would love for anyone who is able to join us in this celebration! Please RSVP to the email invitation for the event so we can...

LeanFit 1.8.17

January 8, 2017SiteplicityLeanFit, Uncategorized0

METCON 5 Rounds for time: 12 Push press (75/45#) 12 Burpees over bar 200m Row

CrossFit 1.9.17

January 8, 2017SiteplicityCrossFit, Uncategorized0

LeanFit 1.6.17

January 5, 2017SiteplicityLeanFit, Uncategorized0

METCON 25 min AMRAP 15 Deadlift (135/85#) Accumulate 1:00 plank hold 20 Step-ups w/ medball (20″,20/14#) 800m Assault bike (.8k)

CrossFit 1.6.17

January 5, 2017SiteplicityCrossFit, Uncategorized0

LeanFit 1.5.17

January 4, 2017SiteplicityLeanFit, Uncategorized0

METCON 4 Rounds for time: 300m Row 50′ Burpee broad jump 100′ Waiters carry per arm (35/20# DB) 30 Bicycles (core)

CrossFit 1.5.17

January 4, 2017SiteplicityCrossFit, Uncategorized0

LeanFit 1.4.17

January 4, 2017SiteplicityLeanFit, Uncategorized0

METCON 18 min AMRAP 15 Jumping pull-ups 12 Push press (75/55#) 9 Box jump overs (20″) 7 Push-ups

CrossFit 1.4.17

January 3, 2017SiteplicityCrossFit, Uncategorized0

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Weightlifting...

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