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2506, 2017

Competitor Track 26062017

Spark CrossFit - Competitor Track   View Public Whiteboard Back Squat (70% x 3 reps x 3 sets) Metcon (7 Rounds for reps) Muscle-ups: 7 sets of reps at 30% of max unbroken set [...]

2206, 2017

Competitor Track 23062017

Spark CrossFit - Competitor Track   View Public Whiteboard Advanced/Competitor Can be done before or after todays class workout Gymnastics Work (No Measure) Muscle Up Skills and Drills 1) 10 x 1 Lower Through [...]

1906, 2017

Competitor Track 2062017

Spark CrossFit - Competitor Track   View Public Whiteboard Advanced/Competitor Designed to be supplement to todays class workout, can be done before or after. Clean + Jerk Complex (Clean + Front Squat + 2 [...]

1506, 2017

Competitor Track 160617

AnnouncementsClasses will be cancelled this Saturday 6/17/17 as we are hosting Girls Gone WOD 4 here at the box. Be sure to come down and a watch the fun, event goes from 9am-3pmSpark CrossFit - [...]

1306, 2017

Competitor Track 140617

Spark CrossFit - Competitor TrackView Public WhiteboardAdvanced WODMetcon (No Measure)Do this in place of the classes accessory T2B work: 1) Gymnastics Bar Complex 3 sets of: 4 Around the Worlds 6 Toes to Bar (kipping) [...]

1206, 2017

Competitor Track 130617

Spark CrossFit - Competitor TrackView Public WhiteboardWorkoutToday's competitor monostructural conditioning work can be done before or after the class WODMetcon (No Measure)16 Rounds of: Assault Bike 500m @ RPE 8 Rest :30 Assault Bike 500m [...]

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