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Components
"Run Down"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/01/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (10/11)
Workout
07/01/2021
“I want to see it, before I believe it.” We are visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it. Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real. Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Warm-up
See Coaches Board
"Run Down" (Time)
800, 600, 400, 200M Run
1Round:
5 Roll Outs
10 Floor Wipers
15 Ab-Mat Sit-Ups
*The workout flow has you begin with 800M Run. You will then perform one round of the roll outs, floor wipers and sit-up triplet. Repeat this flow for the remaining Meters listed.
Mobility
Hold each pose for 3-5 deep breaths:
Down dog
Up Dog
3 Legged Dog
Pyramid
Sumo Squat Prayer
Bow pose
Cross Legged Cow Face
Straddle
Pike
Lying Down Crossbody
Corpse
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 01, 2021
Male Clients
1
Jay
Griggs
9:30 AM CrossFit
15:04
2
Cameron
Shepherd
8:30 AM Crossfit
16:02
#95
3
Kevin
Gilbert
8:30 AM Crossfit
18:19
#75
4
Jeremy
Landrum
8:30 AM Crossfit
20:41
5
Dan
Lincoln
6:00 AM CrossFit
27:07
6
scott
sabina
8:30 AM Crossfit
15:16
Ski, #95
7
Ryan
Vogl
3:30 PM CrossFit
19:02
8
Jeffrey
Scheire
3:30 PM CrossFit
19:35
9
Duncan
Emmons
4:45 PM CrossFit
19:58
10
michael
doyle
6:00 PM CrossFit
23:31
Female Clients
1
Teri
Heines
7:15 AM CrossFit
18:17
2
Peri
Vogl
7:15 AM CrossFit
22:01
3
Angie
O'Keefe
6:00 AM CrossFit
23:02
4
Vicki
Spicer
7:15 AM CrossFit
18:49
5
Kelly
Burns
8:30 AM Crossfit
19:25
Row
6
Amanda
Spungin
12:15 PM CrossFit
20:15
7
Kathy
Griffiths
8:30 AM Crossfit
20:26
8
Annie
Dougherty
12:15 PM CrossFit
21:26
bike
9
Carmen
Doyle
6:00 PM CrossFit
21:41
Row
10
Shannon
Mahan
4:45 PM CrossFit
24:51
11
Belinda
Aber
4:45 PM CrossFit
24:55
modified run
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