CF060419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 10 Ring Rows 5 Shoulder Presses 5 Push Presses 3 Burpees 3 Box Jumps 3 Burpee Box Jumps Strength Rope Climb (5 Sets of 1-2 Reps) Today our strength work consists of upper-body pulling and pushing work with some […]
CF060319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 10 Pass Throughs 3 Elbow-2-Ankle Lunges w/ 5 Second Hold Each Side 20 Seconds Pigeon Stretch Each Side Then 3 Rounds 5 Snatch Grip Romain Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Overhead Squats Weightlifting Power […]
How We Use Fasting
Fasting is becoming a tool we are seeing used more and more often, for long-term health benefits, which is great! We wanted to shed a little light into how we use fasting, the benefits of fasting and why we don’t necessarily fast on a daily basis (intermittent fasting). Fasting has many long-term health benefits. Some […]
CF052819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 Walking Lunges 20 Hollow Rocks 20 Scorpions (total) 20 Air Squats 20 Banded Good Mornings Metcon Metcon (No Measure) Every 4 Minutes for 8 Rounds 50 Meter Sled pull (AHAP) 100 Front Rack KB Carry (53,35) 15/12 Calorie RowToday’s focus […]
Kevin Kapich
Athlete of the MonthMay How old / young are you? 41 What is your occupation? Consulting w/ Accenture Strategy in the Communications, Media, and Technology Industry When did you join Widespread CrossFit? January 2019 Why did you decide to give CrossFit a try? My wife had my boys registered in a few CrossFit classes at Widespread. I was really impressed with the […]
CF052719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows 20 Banded Good Mornings 200m Run or 250m Row Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]
CF052519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows 20 Banded Good Mornings 200m Run or 250m Row Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]
CF052319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 Rounds 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Wall balls Weightlifting Box Front Squats (2 Reps Every 60 Seconds For 10 Rounds) Box should be set at or just above parallel. All sets should be fast/efficient. User […]
CF052219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 50 Jumping Jacks 2 Rounds 6 Deadlift 6 Hang Muscle Clean 6 Power Clean 6 Push Press 10 Ring Rows Metcon Metcon (AMRAP – Reps) EMOM X 25 Minutes Minute 1: 40 Seconds Max Hollow Rocks Minute 2: Max Calories Rowed […]
Benefits Of Exercise and Strength Training For Youth
It is no secret that physical activity is important at all ages, but more and more studies are coming out showing just how important exercise is for our younger generations specifically. Physical activity promotes positive mental health and brain function. Being able to work both sides of our brain, like exercise does, benefits the younger […]
