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CrossFit 580 • CrossFit & Fitness in Livermore California


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TUESDAY WOD August 23, 2016

CrossFIt WOD PERFORMANCE + FITNESS Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) — Run 400 Met
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SUNDAY WOD November 1, 2015

WOD CrossFit + BootCamp   A. 4 Rounds for time 4 Turkish Get Ups 14 Single Arm DB OH Squat (sub Goblet Squats) 40 Speed Skaters (1,2,3…) 400 m Run B. 10 Min AMRAP 10 Plank K2E (1,1,2,2,3,3…) 10 Sit Up + Press 10 Alternating KB Clean and Jerk 10 Leg Raise + Pike C. TABATA Ball Sla
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  CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up STRENGTH Work to a Heavy Double Push Press in 15 Mins: METCON A. AMRAP 12 Mins: 12 Dumbbell Cleans (squat)  (M-35# W-25#) 4 Bar Muscle ups/CTB Bar Pull ups/Strict Pull ups 12 Ring Push Ups B. 4 Min Class Plank
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CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 90 Secs for 5 sets complete: 5 Deadlifts (@ 60% of 1RM) (focus on body mechanics not on speed!) METCON Complete in any order (not for time) 5 Sets of 10  Good Mornings (light weight) 5 Sets of 10 GHD Sit Ups 5 Sets of Max Strict
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MONDAY WOD 3/23/15

Jarrod doing Open WOD 15.4 (15 yrs old competing in the 16/17 yr old division)   CrossFit WOD DYNAMIC WARM UP Airbike/Row 3 mins Mobility 2x: 10 Ring Rows, 10 Push Ups, 10 Med Ball Cleans STRENGTH Every 90 seconds for 6 sets complete: 2 High Bar Back Squats @ 80% of 1RM METCON “K
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Adam Charles G. 3/10/15

“Just completed my first individual Crossfit competition. First Bootcamp at CrossFit 580 with Joy Wilder was exactly one year ago! So many people have helped me make myself a better person. All of the coaches, Markian, Peter, Kyle, Zara. My partner in crime, Joe. ‪#‎teamclydesda
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Deirdre P. Livermore, CA 1/20/14

Words can not do justice to how amazing crossfit580 is. The coaches are awesome! I do mean AWESOME! Think motivating, inspiring, concerned, knowledgeable and just good people too boot. I’ve learned so much from each coach. Then theres the community of people who come and work ou
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Keith S. Cupertino, CA 1/12/14

  I was a member of this box for nearly two years but unfortunately had to move recently. In looking around at new boxes and have discovered that no matter what I choose, it will be a step down from Crossfit 580 by a longshot. I expected the atmosphere elsewhere to be even furthe
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Dave L. Livermore, CA 12/9/13

This is not a review of CrossFit as an exercise option, just CrossFit 580’s way of offering access to it. If you are considering starting CrossFit, I will briefly share that thus far, the only drawback for my wife and I has been having to replace or have significant alterations
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Kari Z. Livermore, CA 7/3/2013

I joined Crossfit 9 months ago, right after the birth of our son. I have so much fun working out with the members and the coaches are so nice and helpful. I have lost 30 pounds so far! I have never felt so comfortable in my own skin. I am 33, and I think (and so does my husband) that
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