WOODBRIDGE For the first time, we will be offering CrossFit Kids at RCF Woodbridge! This program will be for ages 8-13 on Wednesday’s at 4:30pm. There is only 6 spots in this program. The program is being taught by Coach Ryan. To register your kids, go to https://clients.mindbodyonline.com/classic/ws?studioid=32045&stype=-8&sTG=23&sView=day&sLoc=0&sTrn=100000019
This Saturday is the start of the 6 week “MASS” program with Coach Brandon Crump. There is only 4 spots left! Get signed up now! https://clients.mindbodyonline.com/classic/ws?studioid=32045&stype=-8&sView=day&sLoc=0&sTrn=100000020
LiteFit
a)TABATA
KB swings/Goblet squats
Lunge R/L
Weighted step ups R/L
KB Pullovers/Russian Twists
b) 800m run
50 wall balls
25 overhead squats with a plate 25/15lbs
50 alternating pistol squats (single-leg squats)
800m run
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CrossFit
skilled warm up with coach Bar muscle ups
a) Every 90sec x 7 sets
2 Push jerk front
b)TABATA (8 Sets)
Push press 35/25lbs DB or KB
Toes to bar
Front squat 35/25lbs DB or KB
Row