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CrossFit 580 • CrossFit & Fitness in Livermore California



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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Coach Heather killing CrossFit OPEN WOD 15.3!     CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Olympic Warm Up- 3 POS Clean Clean Drills STRENGTH Oly Work: Every 90 Seconds for 5 sets Complete: 1 Power Clean + 1 Hang Clean (2nd Position Below knee) +  2 Front Squat
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SATURDAY 2/21/15

HAVE YOU REGISTERED FOR THE OPEN YET? WHAT ARE YOU WAITING FOR?! CrossFit WOD DYNAMIC WARM UP Coach Choice METCON WOD 4 Rounds: 1 min Row for cals 1 min Thrusters (95#/65#) 1 min Russian Swings (53#/35#) 1 min Burpees 1 min Power Cleans (has to touch ground) (95#/65#) 1 Min Plank afte
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Diana Lyn Livermore, CA 8/23/12

  I got into CrossFit when my fiancé asked if I wanted to try it out. I agreed. We went to the intro class and I was extremely intimidated by the people working out in the session before ours, but I didn’t let that get to me. Joy coached our intro class and she was great! S
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