Entries by AVW

WOD: 2.17.18

Announcements Apparel Shop has been extended to Sunday 2/18 – Please make sure to get your orders in! http://cfi.instanttshirts.com/crossfit_invasion/shop/home CrossFit Invasion – CrossFit Classes Warm-up Row 500m The CrossFit Warm-up (PERF) (No Measure) 2 rounds of 10-15 reps of: Atlas Stretch (30 seconds) 15 Overhead Squat with light bar or PVC 15 GHD Sit-ups 15 […]

WOD: 2.16.18

Announcements Apparel Shop has been extended to Sunday 2/18 – Please make sure to get your orders in! http://cfi.instanttshirts.com/crossfit_invasion/shop/home CrossFit Invasion – CrossFit Classes Warm-up The 7s Warm-up (No Measure) Stroke Rate 18-26 7@ Hips Only 7@ Hips + Arms 7@ 1/2 Legs Only 7@ 1/2 Legs + Hips 7@ 1/2 Legs + Hips + […]

WOD: 2.15.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Chris Hinshaw Warm-up (No Measure) High Knee Karaoke Over the Hurdle Drill Walking Knee Hug Walking Figure Four Walking […]

WOD: 2.14.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Active Warm-up (No Measure) 3 pt Calf Stretch Crossover Hamstring 10x Couch Stretch 30 sec each leg Spiderman Stretch […]

WOD: 2.13.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x Arm Circles Backward (small to large) 20x […]

WOD: 2.12.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Obnoxious Warm-up (No Measure) 3pt Calf Stretch Crossover Hamstring 10x Atlas Lunges 10x Spiderman Stretch 10x Bootstraps 10x Plank […]

WOD: 2.11.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Warm-up (No Measure) AMRAP in 6 minutes Row 250m 10 push ups 10 Tuck ups 10 PVC pass throughs […]

WOD: 2.10.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility […]

WOD: 2.9.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Chris Hinshaw Warm-up (No Measure) High Knee Karaoke Over the Hurdle Drill Walking Knee Hug Walking Figure Four Walking […]

WOD: 2.8.18

Announcements Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month). CrossFit Invasion – CrossFit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x Arm Circles Backward (small to large) 20x […]

WOD: 2.7.18

CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit 50 Band Pull Aparts Run 400m or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 Gymnastics Warm-up 3: Upper Body Pressing (No Measure) 2 […]

WOD: 2.6.18

CrossFit Invasion – CrossFit Classes Warm-up Matt Chan Warm-up (No Measure) 25x Jumping Jacks 10x Swing Jacks x8 Spiderman Lunge w/Twist x12 Cossacks x10 Sumo Stance Bent Over Torso Rotations !5 Sumo Stance Inchworm Push-ups x20 Forward Arm Circles (small to large) x20 Backward Arm Circles (small to large) x12 Egyptians Leg Circuit (No Measure) […]