Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
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26
11
2017

11/29/17

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM)...

21
11
2017

Roadmap: Navigating the Holidays

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and rechargin...

18
01
2021

Jan ’21

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge...

18
01
2021

Jan ’21

Angel Oak CrossFit – CrossFit Warm-up AOCF WU (No Measure) 2:00 bike.row *mobility* 20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks5:00 player’s choice mobility *ask a coach if...

17
01
2021

Jan ’21

Angel Oak CrossFit – Barbell Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Stretch C. 2X: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold Weightlifting Hang Power Sn...

16
01
2021

Jan ’21

Angel Oak CrossFit – Group Fitness Warm-up Upper Body WU (No Measure) 2x: 50 DUs/ 100 SUs 20 pull aparts 10 passthroughs :20 HS Hold/Downdog 8/8 SA DB Push Press 20 AS Strength Metcon (No Measure) A1. 6 – 8 P...

15
01
2021

Jan ’21

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge...

15
01
2021

Jan ’21

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Stretch C. 2X: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold Strength Metcon (No Measur...

14
01
2021

Jan ’21

Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10...

14
01
2021

Jan ’21

Angel Oak CrossFit – CrossFit Warm-up Deadlift Warm-up (No Measure) A. 2:00 Row B. Hammy Stretch C. 2 Rnds: 10 pull aparts, 10 GMs, 10 hollow rocks, 10 Push-ups, 10 glute bridges Strength Metcon (No Measure) 2 Sets...