Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
17
12
2018

Routine is the Enemy: AOCF Programming

By: admin0

Routine is the enemy. We are seeking to continuously evolve programming and class structure to constantly chase the unknown and unknowable. Our goal at Angel Oak CrossFit is to always provide every member with the best experience, which includes the most thoughtful and precise programming to help ev...

16
12
2018

Monday 12/17

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 2:00 Jump Rope B. Lat Roll, Lat Stretch C. 2x: 10 Pass Thrus, 10 Reverse Snow Angels, 10 Scap Pull-ups, :30 Hollow Hold Gymnastics Pull-up Progression Volume 2 (Test Out!) Metcon Metcon (Time) Sport 21-18-15-12-9-6-3 DB thrusters (5...

16
12
2018

Nov ’18

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: Warm-up (No Measure) a) easy 500m row/1k bike b) roll quads + pecs c) 2 Road Runs, 10 push ups, 20 abmats, 10 ring rows Metcon B: Metcon (No Measure) EMOM20: 1st: 8 – 10 Cal Row/6 – 8 Cal Bike 2nd: 8 – 10 burpees over the rower/burpees o...

15
12
2018

Dec ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: BNPP + OHS Complex (4 Sets starting at 50% of snatch) 1 BNPP + 3 OHS Weightlifting B: Snatch Balance (6 x 2, starting at 60% of snatch) Weightlifting C: 3 Position Snatch (Floor, Pos. 2, Pos 1: 8×1, starting at 65%) 1 rep from pos...

14
12
2018

Saturday 12/15

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) Partner Warm-up! 4 Rounds Each: P1- 150m Row/ 300m Bike P2- Front Plank then switch, and repeat until 4 times each *P2: Rd 1- Front Plank Rd 2- Air Squats Rd 3- Step-ups Rd 4- Jump Rope + Focused Mobility -calves -quads Metcon Metcon (...