Welcome to Black Flag CrossFit
FRIDAY: May 24th
Strength: Back Squat 5×2 @ 80% WOD: 4 rounds for time: 5 Squat Cleans @ 185/120 10 HSPU 30 DU...
Read MoreWEDNESDAY: May 22nd
Strength: Alternating EMOM x 10 min Even: 5 STRICT Pull ups (add weight if possible) Odd: 5 Ring Dips (add weight if possible) WOD: 4 rounds for time: 7 Deadlifts @ 245/165 11 Box Jumps @ 24/20″...
Read MoreTUESDAY: May 21st
Strength: 2 Power Snatch EMOM x 8 min @ 70% WOD: 10 min AMRAP: 10 Push Jerks @ 135/95 10 Barbell Lunge (in front rack) @ 135/95 10 T2B...
Read MoreMONDAY: May 20th
MONDAY: May 20th Strength: Front Squat 3×2 @90% Happy Birthday to Steve “Ace” Pinter, one of our longest standing members! Despite Steve’s attempt at an America Ninja bday WOD, we came up with a WOD that will suit our very special bday boy just fine! WOD: For time: 400m Run 7 Burpee MU 14 HSPU 21 KB Swings 70/55# 800m Run 21 KB Swings 14 HSPU 7 Burpee MU 400m Run...
Read MoreFRIDAY: May 17th
Strength: Front Squat 5×1 @ 90% WOD: 3 rounds for time: 400m run 21 KB Swing @ 55/35 12 Burpees...
Read MoreWEDNESDAY: May 15th
Strength: Power Clean 5×2 @ 80% (2 min rest b/w) 12 min Time Cap WOD: 10 min AMRAP: 10 Push Press @ 95/65 10 C2B Pull ups 10 Burpees *compare to 6/22/12 ...
Read MoreTUESDAY: May 14th
Strength: 3 MU otm x 10 min *no MU? = EMOM x 10 min Even: 3 Strict Weighted Pull ups (as heavy as possible) Odd: 3 Weighted Ring Dips (as heavy as possible) WOD: 15 min AMRAP: 200m Run 20 Wall Balls...
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Hours
Monday-Friday
- 6:00am – 7:00am WOD
- 7:00am – 8:00am WOD
- 11:00am – 12:00pm WOD*
- 4:30pm – 5:30pm TEENS*
- 4:30pm – 5:30pm CrossFit Kids*
- 5:30pm – 6:30pm WOD
- 6:30pm – 7:30pm WOD
*M W F Only
*Crossfit Kids M W F Only
*Teens M T W F Only
Saturday
- 10:00am – 11:00am WOD
- 11:00am – 12:00pm WOD
Sunday: Closed
Location
33750 Lear Industrial Parkway
Avon, Ohio 44011
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Paleo Nutrition and Recipes
Related Sites
Crossfit KidsArchives
Upcoming Events
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