WOD 11/09/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Child’s pose 2:00 10 Bridge-ups 20 Hollow rocksSkill / Strength(15:00)Warm-up (No Measure)Gymnastics 2 sets NFT 30 PVC Pass Throughs 10 Planche Push ups 3 Skin the cats with :10 holdWorkout 1 - FitnessMetcon (Time)3 rounds for time: Row…

WOD 11/08/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)PVC Pass throughs 2:00 Kneeling plantar flexion 2:00 30 Calf raises Row 500mSkill / Strength(10:00)Shoulder Press (70% x 2 - 80% x 2 - 90% x 2)rest 2:00 between setsWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP…

WOD 11/07/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(5:00)Warm-up (No Measure)Dumbbell WU 20 Deadlifts 20 Renegade rows 20 Floor PressesSkill / Strength(15:00)Warm-up (No Measure)Gymnastics 3 sets NFT 10 Hanging Leg Raise to L-sit 10 Strict Chin-ups 10 Tuck up to Handstand (tuck down)Workout 1 - FitnessMetcon (Time)3 rounds…

WOD 11/03/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)-Pose drills -460m run -20 Push-ups Then, 3 x 10 yd. SprintsSkill / Strength(15:00)Deadlift (3 x 3 @ 80%)Rest 2:00 between setsWorkout 1 - FitnessMetcon (AMRAP - Reps)3 rounds of 4:00 to run 460 meters Max reps KB…

WOD 11/02/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)2 rounds 10 Roll to Pike Stretch 10 Roll to Pancake 20 PVC Pass ThroughsSkill / Strength(15:00)Warm-up (No Measure)Gymnastics 3 sets NFT 10 Ice cream makers 10 Skin the catsWorkout 1 - FitnessMetcon (Time)2 rounds for time: 200m…

WOD 11/01/2017

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AnnouncementsBarbells for Boobs at CF Sun this Saturday at 8:00 am. Join us!! There will be no 8:00 am class at IronFire.IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(9:00)Warm-up (No Measure)3 rounds: 1:00 Jump rope 1:00 Alt calf stretch 1:00 Child’s poseSkill / Strength(20:00)Shoulder Press (10 x…