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DONATE TO FIGHT CANCER WITH THE CF LANDO COMMUNITY! FRIDAY CF Lite WARMUP : Dynamic Coach’s Choice 1. WOD : “Kare-Bel Jackie-Stine” 3 Rounds Row 500m 50 Wall Ball 20/14 or Jumping Squats holding MB then 21 Push-Ups 21 Box Jumps 24/20, full stand...

Congratulations to Mary and Kevin Hain! Mary Hometown: Gladwyne PA Current Location: King of Prussia PA Age: 44 Occupation: “retired" College: University of Delaware go blue hens! How long have you been a CrossFitter? 1 year and 5 months Did you...

CrossFit Black Storm – CrossFit Performance View Public Whiteboard Warm-up Shoulder Intensive Days for Gymnastics (No Measure) 400m Run/Row or .8 mile Bike Then Two Rounds of: 10 Perfect Air Squats 10 Kips 10 Hollow Rocks 10 Scap Retractions...

TODAY’S SCHEDULE 8a – 9a – OPEN GYM 9a to NOON – THROWDOWN This time last year….. was a Kurt repost on glute-ham activation. WOMEN’S THROWDOWN Event 1 (9am Start) 1 Minute AMRAP of: Kipping Handstand Push-ups (to one abmat) Rest 1 Minute 1 Minute...

We hope you have had some great rest during the long weekend and are now ready to pick it up full speed again! This week’s WODs are a product of our coaches collaborating in our Coaches Hub last week – let us know how you like them? CCF...