Warm Up:
10 Windshield Washers
20 Ab Mat Sit-ups
(3 rounds)
WOD:
400 m Run
400 m Run
then....
400m Walk
(4, 5, or 6 rounds)
-record fastest run and rounds done
About Crossfit Amelia Island (CFAI)
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CrossFit Athletic Development and KIDS
CrossFit Athletic Development
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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Blog Archive
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2008
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December
(29)
- UD after Fight Gone Bad... Warm Up:(from CF East)1...
- Tues WOD
- Monday Ramp Up WOD
- Saturday WOD
- The Day After - Dec 26
- Merry Christmas - Rest Day
- Wed. WOD
- Chris and Mary Hamilton from Hamilton Press after ...
- Monday WOD
- Friday WOD
- Ode de' Kate
- Wed WOD
- 12 Days of Xfit Xmas!!!!
- Shop 'till you drop - Monday Dec 15
- Season's Greetings from Riga
- SAT Wod - Dec 13
- Good Luck Reindeer Runners....run fast, stay warm...
- WOD - Friday - Dec 12
- CFAI Christmas Party Tonight!!!
- Thursday WOD
- Wed - WOD
- Tuesday WOD
- Monday WOD - Dec 7
- Sunday - Rest
- Sat WOD
- Friday - WOD - Dec 5
- Thursday WOD
- Wed - WOD - Dec 3
- We have had some Intense WODs lately, well take a...
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December
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3 comments:
did 5 rounds of 400 m. Fastest = 1:47 three at 2 and first at 2:30. running never seems to get any easier. richard
fun pics!
Awesome efforts today! Love to see that short duration / high intensity stuff for all our long distance people. Challenge the norms! Twist the lemon and get some juice....
????
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