SBMetcon – Sun, Jul 21

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :20 Bike* :10 Rest *Increasing pace (EZ → Mod → Hard → Sprint) Into… 2 ROUNDS […]

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SBCOMPETE – Sun, Jul 21

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. […]

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SBFlex – Sun, Jul 21

Southern Boom CrossFit – SBFlex View Public Whiteboard REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. […]

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SBMetcon – Sat, Jul 20

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY 5 Down Dog to Cobra 5/5 Groiner with Twist 5/5 Samson Lunge 5/5 Cat-Cow 5 90/90 […]

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SBCOMPETE – Sat, Jul 20

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider GHD Sit-Ups. Big sets on the Wall […]

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SBFlex – Sat, Jul 20

Southern Boom CrossFit – SBFlex View Public Whiteboard Strength 10-8-6 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 […]

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SBMetcon – Fri, Jul 19

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners […]

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SBCOMPETE – Fri, Jul 19

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We have to put our head down and […]

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SBFlex – Fri, Jul 19

Southern Boom CrossFit – SBFlex View Public Whiteboard Strength 4 SETS (Weight) 8-10 Tempo Neutral Grip DB Bench Press (30X0) -Rest 1:30 8-10 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets- […]

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SBMetcon – Thu, Jul 18

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder […]

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