December 10, 2015

Announcements

Saturday Active Shooter Sold Out! Second Day Added! Sunday 12/20. 10AM – 1PM. $40 PP. Sign-up at Front Desk

Blue Titan Fitness & Self Defense – CrossFit Lite

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Blue Titan CrossFit Standard (No Measure)

Range of Motion & Blood Flow Drills:

– Jog, Knees up, Butt Kicks

– Shuffle, Carioca, Backwards

– Bear Crawl, Crab Walk

– Lunges, Stretch Kicks

– Inch Worms, Broad Jumps

– Jumping Jacks, Quick/Slow Feet

– Burpees, Push ups, Air Squats

Group Stretch & Athlete Specific Stretch

Bench Press (5 x 10 )

Metcon (No Measure)

WOD

Tabata 30 sec of work 15 sec of rest

6 rounds

Air Squat

Plank

Jumping Pull ups

Butterfly Sit ups

(18 min)

Metcon (No Measure)

Finisher

Coaches Choice