Thursday

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 5 SA Single Leg KB RDL 5 SA KB Front Squats 5 SA KB Strict Press 10 Plank Jacks* *In a Plank Position, jump your feet wide and then jump them back...

Saturday

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 10 Jumping Jacks (full range of motion w/arms) 10 Mt. Climbers 10 Sit Ups 10 Air Squats into… Play a Game!StrengthClean7 Sets: Clean Pull + Hang Clean...

Friday

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitAnnouncementNORTHEAST MEMBERS!!! Starting Monday we will be offering a 9:30 am CrossFit Class on Monday, Wednesday, and Friday!!Warm-upWarm-up (No Measure)Start off with a class 400m jog! into… AMRAP x 6...

DashFit Friday

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITMetconMetcon (AMRAP – Reps)Fight Gone Bad-ish: Three rounds of: 1 min Wall-ball, 20 pound ball, 10 ft target (Reps) 1 min Sumo deadlift high-pull, 70/53 KB (Reps) 1 min Box Jump, 20″ box...

Scarface

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWeightliftingMetcon (Weight)Snatch/ Overhead Squat Practice: On the 2:00 x 7 Sets: 25′ Handstand Walk 3 Ring Muscle-Ups 1 Squat Snatch Start at 70% of our estimated 1RM, steadily building to a...