CrossFit

CrossFit

20 03 19 – Bench Press

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Bench Press (5-3-2-5-3-2) The second wave of 5-3-2 should be heavier than the first. Metcon Metcon (No Measure) Complete 5 rounds every 5 minutes: Teams of 4: 10 bench press dumbbells[…]

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CFSA MARCH BLOG

2019 OPEN SEASON We are smashing the CrossFit Open so far this year! Congratulations to all athletes who have been taking part, whether you’ve signed up officially, or not. Highlights so far include member James Hudson hitting a PR for his squat clean during 19.2… twice! Coach Ben Pitt placed[…]

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CFSA February Update

  CROSSFIT OPEN 2019 It’s almost here… The CrossFit Open begins on February 21st. If you’re new to CrossFit, here’s what you need to know: The CrossFit Open is kind of like Christmas for CrossFitters.  It is the largest CrossFit competition in the world and a chance for anyone to express[…]

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CFSA January Update

 HAPPY NEW YEAR! January is the month to dream up and go after new fitness goals.  Perhaps 2019 is the year you nail muscle ups, double unders or a giant back squat. Maybe you’ll enter your first CrossFit competition this year, or try something completely different… We’ve got lots of[…]

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15 12 18 – Savage Saturday

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Metcon Metcon (Time) 12 Days of Christmas! Partner WOD – movements are either synchro or IGYG 1 Turkish Get Up – synchro (alternate arms each round) 2 200 m row – (100[…]

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CFSA December Update

CFSA WINTER CLASSIC CrossFit St Albans is excited to bring you our seasonal throwdown, the Winter Classic.  We’ve been inundated with sign ups and we are pleased to confirm over 25 teams competing at the event on Saturday 8thDecember. All are welcome to come and cheer on our athletes and[…]

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CFSA November Update

WINTER THROWDOWN The big news this month is about the Winter Throwdown. Save the date, Saturday 8thDecember.  Grab a partner and get ready to compete!  And this time, you can team up with whomever you want – we’re looking for pairs of any combination of male and female! Now, your[…]

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CFSA October Update

CFSA LAUNCHES WINTER PROGRAMME You spoke and we listened.  CrossFit St Albans is delighted to share with you its new Winter Programme of classes, prompted by the results of our recent member survey. THE ENGINE ROOM – Thursdays at 8pm From 11thOctober, CFSA brings you THE ENGINE ROOM, a new[…]

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CFSA September Update

  IF YOU HAVE A MOMENT PLEASE TAKE A QUICK SURVEY (only 5 questions) ABOUT CROSSFIT ST ALBANS. YOUR OPINION REALLY MATTERS TO US EAT, TRAIN, REPEAT  You already know what you eat and drink can make or break your fitness and six-pack goals, but the subject of nutrition can[…]

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