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CrossFit 580 • CrossFit & Fitness in Livermore California


strength and conditioning livermore

THURSDAY 3/12/15

  CrossFit 580 DYNAMIC WARM UP Run 800m Mobility Bodyweight Warm Up STRENGTH In 15 Mins. Work to a Heavy Single Deadlift METCON Complete in Any Order. 3 Sets Max Strict Pull Ups 5 Sets of 10 GHD Glute Ham Raises 5 Sets of 10 Bulgarian Split Squats (Light) 5 Sets of 1 min Superman
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  CrossFit WOD DYNAMIC WARM UP Run 400m Mobility Barbell/PVC Olympic Warm Up-3 POS Clean SKILL: Clean-Coach Demo STRENGTH Oly Lift Skill Work 6 Sets of 3 (@ 70% of 1RM Clean) (focus on technique.  No touch and go!  Reset each lift) *20 Min Cap METCON EMOTM for 10 Mins: 4 Power Cl
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TUESDAY 3/10/15

Go Krys! Open WOD 15.2! CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up STRENGTH A. In 10 mins Complete: 5 Sets: 1 Flex Arm Hold + Max reps Strict Pull ups (use band if necessary) B. Every 90 Secs for 5 Sets Complete 7 Push Press @ 68% of 1RM METCON 21-18-15-9-6 re
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CrossFit WOD DYNAMIC WARM UP Run 400m (with slam ball) Mobility (shoulders/lats-bands/lacrosse ball) Bodyweight Warm Up STRENGTH In 12 Mins: Work to a heavy single Bench Press METCON Complete in any order (not for time) 5 Sets of 10  Good Mornings (light weight) 5 Sets of 10 Strict Ha
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THURSDAY 2/26/15

CrossFit WOD DYNAMIC WARM UP Run 800m Mobility (shoulder) 2x: 10 Wall Balls, 10 Sit Ups, 10 Ring Rows STRENGTH In 12 mins work to a Heavy Single Push Press METCON A. AMRAP 12 Mins: 7 Push Presses @ 60% of HSPP 50 Double Unders 7 Ring Dips B. 3 Sets of Max Reps Strict Pull Ups (Compare
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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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Tyler A. Livermore, CA 8/27/12

  I’ve had experience at CF580 in the early days as a trainee, and later on as a coach. I’ve been involved with the gym pretty much since its opening, so I have seen it grow and transition through many phases. First and foremost, the facility is top notch. It makes it
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