About Coach Will

I like CrossFit, Pizza, Traveling, Pizza, Cars, Pizza, Learning and Pizza. In that order ;)
21 07, 2018

Barbell Church for 07/22/2018

By | 2018-07-21T15:01:39+00:00 July 21st, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Weightlifting & BarbellCycle 1: Week 4, Day 1View Public WhiteboardThe road to success in Olympic weightlifting is often a complex one to navigate.Warm-up2 minutes of Monostructural Movement Down & Backs for WL [...]

20 07, 2018

Spark60

By | 2018-07-20T14:46:12+00:00 July 20th, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Spark60View Public WhiteboardDown and Back Warm-Up (No Measure)Bike/ Row for 3 Minutes Samson Stretch Spiderman Bear Crawl Hip Openers Side shuffle down and back High Knees Super Mario Butt Kickers Burpee Broad [...]

19 07, 2018

Spark60

By | 2018-07-15T15:45:32+00:00 July 19th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardAloha (No Measure)-200m Run- Samson Stretch Alternating Side Lunge High Kicks Hip Openers Spiderman Bear Crawl Duck/Gorilla Walk High Knees Butt Kickers Super Mario Hawaiian Rock, Paper, Scissors *Athletes will play a friend or foe in One game of Rock, Paper, Scissors. Loser does [...]

19 07, 2018

Spark30

By | 2018-07-19T15:08:34+00:00 July 19th, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Spark30View Public WhiteboardWarm-up (No Measure)EMOM X 4 MINUTES 3 Burpees 6 Step-ups 9 Air SquatsMetcon (No Measure)WORKOUT EMOM x 20 MINUTES :50 @ each station Station 1 - 25m Shuttle Sprints Station [...]

19 07, 2018

Competitor Track

By | 2018-07-19T15:03:34+00:00 July 19th, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Competitor TrackView Public WhiteboardMetcon (No Measure)A. CONDITIONING 4 Sets 1200m Run (5k pace) 400m recovery jog Goals: -Any pace on the jog but a walk -Drive elbows back and do not let [...]

18 07, 2018

Spark60

By | 2018-07-19T15:11:04+00:00 July 18th, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Spark60View Public WhiteboardWarm-up (No Measure)AMRAP X 3 MINUTES 5 KB Deadlifts 3 American KB Swings 2 Burpees With a Barbell 2 Rounds 5 Good Mornings 5 Elbow Punches per Side 5 Back [...]

18 07, 2018

Spark30

By | 2018-07-19T15:06:04+00:00 July 18th, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Spark30View Public WhiteboardWarm-up (No Measure)AMRAP X 6 MINUTES 200 M Row 5/5 Single Arm DB Clean and Jerk 20 Russian Twists w/ DBMetcon (AMRAP - Reps)WORKOUT MAX REPS AT EACH STATION 4 [...]

18 07, 2018

Competitor Track

By | 2018-07-19T15:01:12+00:00 July 18th, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Competitor TrackView Public WhiteboardMetcon (No Measure)ACTIVE REST AM Run 4-6 Miles (EZ pace) PM Swim/run/yoga *whatever it is make it easy and restorative

18 07, 2018

Lifting of the Weights for 7/19/18

By | 2018-07-19T17:45:42+00:00 July 18th, 2018|CrossFit|0 Comments

Announcements❗️Pre-order your Spark 717 Shirt Now❗️ Multiple colors to choose from Click to See! 👉http://bit.ly/2NodxywSpark CrossFit - Weightlifting & BarbellThis week is a deload week. We are bringing the intensity down and focusing on technique and consistency with the lifts. We are on Week 3 Day 3 of the [...]

17 07, 2018

Spark60

By | 2018-07-15T15:31:24+00:00 July 17th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-up (No Measure)400 M Jog AMRAP X 6 MINUTES 5 Push ups 10 Air Squats 15 Single Unders Down and Backs High Knees Butt Kickers Toy Soliders Toe Walking Heel WalkingMetcon (AMRAP - Rounds and Reps)WORKOUT AMRAP x 30 MINUTES 400m Run 20 Sit-ups [...]

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