Welcome to Black Flag CrossFit

FRIDAY: April 18th

STRENGTH: Rest 2:30 b/w sets Front Squat 4×5 @ 60, 65, 70, 75% 1RM WOD: 4 sets for total reps: 1 min Cal Row -30sec Rest 1 min Push Jerk @ 135/95 -30 sec Rest 1 min Burpees -30 sec Rest...

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WEDNESDAY: April 16th

STRENGTH: 4 sets: every 2:30 1 Snatch + 1 Hang Snatch WOD: 15 min AMRAP: 6 Hang Power Snatch @ 135 12 Pistols 12 HR Push ups...

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TUESDAY: April 15th

STRENGTH: 3 sets: No time 3-5 Strict Chin ups 3-5 HSPU (as hard as possible) 5-10 Strict T2B WOD: 3 sets: 3 min Rest –3 min AMRAP: 6 C2B Pull ups 12 KB Swing @ 55/35 6 Box jump step down @ 24/20...

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MONDAY: April 14th

STRENGTH: 2 min rest b/w Back Squat 1×10 @ 60%, 1×8 @ 65%, 3×6 @ 70, 75, 80% WOD: 4 sets: Total reps 40 sec AMRAP – Wall Ball -20 sec Rest 40 sec AMRAP – T2B -20 sec Rest 40 sec AMRAP – DU -20 sec Rest...

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SATURDAY: April 12th

STRENGTH: EMOM x 10 1 Push Press @ 80% WOD: 8-6-4-2 For time: Power Clean @ 185/115 HSPU *200m Run After each set...

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FRIDAY: April 11th

STRENGTH: Front Squat 4×5 @ 60%, 65%, 70%, 70% WOD: 3 sets for total reps: 1 min DB Snatch @ 50/30 1 min Burpee Box Jump @ 24/20 1 min Cal Row 1 min Rest...

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WEDNESDAY: April 9th

STRENGTH: 5 sets: Every 2:30 1 Hang Clean + 1 Clean WOD: 3 sets: for total time 30 WB 20 C2B 30 DU...

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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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