Welcome to Black Flag CrossFit
TUESDAY: Dec 10th
STRENGTH: Alternating EMOM x 10 min 5 Push Press @ Heavy not maximal 5, 10, or 15 UB T2B WOD: 4 rounds for time: 5 Deadlift @ 315/205 20 DU 10 Pistols 20 DU...
Read MoreMONDAY: Dec 9th
STRENGTH: 4 sets: 2 min rest 1 Power Snatch + 1 Hang Snatch + 1 OHS WOD: 3 sets for total reps: Alternate order each round 1 min Cal Row 1 min Wall Ball 1 min KB Swing @ 70/55 1 min rest...
Read MoreFRIDAY: Dec 6th
STRENGTH: 1) 10 min to find 1RM Power Clean and Jerk 2) EMOM x 5 1 Squat Clean + 2 Front Squats @ 85% (1) WOD: 15-12-9-6-3 for time: Deadlifts @ 275/175 HSPU...
Read MoreWEDNESDAY: Dec 4th
STRENGTH: 3 sets: Every 3 min 30 sec ME Push Jerks @ +/- 55% 30 sec ME Strict Chin ups WOD: 3 rounds for total time: 300m Row 25 Wall Balls @ 10/9 20 Burpees 15 Push Press @ 95/65 3 min rest...
Read MoreTUESDAY: Dec 3rd
STRENGTH: 6 sets: every 90 sec 2 TnG Squat Snatch (start @ 60% and increase each set) WOD: For time: 50 DU 15 OH Squat @ 95/65 30 T2B 15 OH Squat @ 95/65 50 DU...
Read MoreMONDAY: Dec 2nd
Strength: Alternating EMOM x 10 Even – 5 Front Squat @ 70% Odd – 5, 10, or 15 UB C2B Pull ups (add 1 rep from 11/26) WOD: 10 min AMRAP: 3 MU 5 HSPU 7 Deadlift @ 315/205...
Read MoreSATURDAY: Nov 30th
STRENGTH: Alternating EMOM x 10 Even – 5 Back Squat @ 70% Odd – 5 Burpee MU or 5 or 7 UB Ring Dips WOD: 15 min AMRAP: 5 HSPU 10 Barbell Lunges @ 135/95 10 Bar Facing Burpees...
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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 CrossFit Kids & Teens*
- 5:30pm – 6:30pm WOD
- 6:30pm – 7:30pm WOD
*M T W F Only
*Crossfit Kids & Teens M W F Only
Saturday
- 9:00am – 10:00am WOD
- 10:00am – 11:00pm WOD
Sunday:
- 9:00am – 10:00am WOD
Location
33750 Lear Industrial Parkway
Avon, Ohio 44011
440.334.6955
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Paleo Nutrition and Recipes
Related Sites
Crossfit KidsArchives
Upcoming Events
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