Category: Uncategorized
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CrossFit – Wed, Jan 28
CrossFit Rift Valley – CrossFit Skill EMOM x 10 (Checkmark) 1: strict pulling 2: push-ups / HR push-ups WOD (Time) 100 burpees 100/75 cal row
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CrossFit – Tue, Jan 27
CrossFit Rift Valley – CrossFit Congratulations to our Q4 Committed Club winner: Ashley Rodriguez! ASHLEY R (AMRAP – Rounds and Reps) 15′ AMRAP 10/8 cal bike 5 power cleans (135/95) 10 box jump overs (24/20)
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CrossFit – Mon, Jan 26
CrossFit Rift Valley – CrossFit Push Press (5 x 2 building to heavy 2 or 2 RM) 15′ WOD (AMRAP – Rounds and Reps) 2′ on 2′ off for 4 rounds of: 4 HSPU 4 shuttle runs (10m=1)pickup each new interval where you left off in the previous amrap
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CrossFit – Fri, Jan 23
CrossFit Rift Valley – CrossFit SIGN UP FOR THE OPEN register at games.crossfit.com ORDER YOUR CFRV shirt by 2/9! warmup (No Measure) 2′ run/bike/row 3 rds: 25 jumping jacks / singles / doubles 3 inchworms / 10 cat cows / 10 rocking lizards 10 calf raises / tib raises /…
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CrossFit – Thu, Jan 22
CrossFit Rift Valley – CrossFit WOD (Time) For Time: 100 cal bike 100 pull-ups 50 cal bike 50 t2b 25 cal bike 25 BMUscale to: RR knee/leg raises pull-ups / jumping
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CrossFit – Wed, Jan 21
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 14′ AMRAP 10 deadlifts (155/105) 10 burpee box jump overs (24/20)
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CrossFit – Tue, Jan 20
CrossFit Rift Valley – CrossFit CFRV KARAOKE NIGHT is this Saturday! singing optional, fun is not! Partener WOD (Time) For Time: 200 alt. db snatch (50/35) 100 push. jerks (125/85) 50 rope climbs
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CrossFit – Mon, Jan 19
CrossFit Rift Valley – CrossFit MLK Jr. Holiday Schedule 9am, 5:15pm & 6:30pm only today! & A BIG HAPPY 7th BIRTHDAY TO JAXON! MLK JR. (Time) buy-in: 64 cal row then 3 rounds of: 9 chest to bar 9 cleans (135/95) 9 front squats cash-out: 65 burpees The rep scheme…
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CrossFit – Fri, Jan 16
CrossFit Rift Valley – CrossFit Holiday Schedule Monday! MLK Jr. Day is Monday 1/19 We will have 9am, 5:15pm & 6:30pm classes. NO 5:15pm class! Tonight is our COACH APPRECIATION dinner, so there will be NO 5:15pm class. All other classes will run as scheduled. Don’t forget to thank a…
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CrossFit – Thu, Jan 15
CrossFit Rift Valley – CrossFit FREE YOGA THIS Sunday @ 11:45 FREE and only for CFRV members bring your own towel/mat WOD (AMRAP – Rounds and Reps) 20′ AMRAP 20 cal row 20 abmat situps 20 air squats