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CrossFit Renegade

Url:	http://crossfitrenegade.wordpress.com/
Author(s):	Pending confirmation. Help us confirm the author.
Language:	English
Tags:	CrossFit, Health, Nutrition
Description:	All bout our CrossFit Affiliate in Surrey, BC, Health (including recipes and ideas) and lots of information on Nutrition.
Ratings	(1 Ratings)
Popularity:	7 Followers

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11.25.09

Tonight Coach Deano will be running both the 5pm and 7pm classes. Special Announcement:We are oober excited to have a great Olympic Weightlifting coach join our team of coaches here at CFR. Makhan ...more

2009-11-25

11.23.09

W/U -Weighted step ups X 10pushups X 10ball touches X 30 seconds TECH -for 4 X each, 30 seconds each of ball rotationals walking plank toes to bar supermans ...more

2009-11-23

11.20.09

Need some gift giving ideas? We have gift certificates available in any denomination! Just ask your coach or talk to Michelle for yours today! Or you can order some apparel and other items through ...more

2009-11-20

11.18.09

Coach Today’s WOD: “Nancy” 5 Rounds 400m Run 95lb OHS, 15 reps Watch the crossfit.com video of Nancy here

2009-11-18

11.17.09

May learning the deadliftSince the beginning of November we have been primarily working on strength, we are going to continue and possibly continue into the later part of December. For today, we th...more

2009-11-17

A little Ramble

Hard to believe that this year is almost over! We have come along way since January and becoming an affiliate. We went 6 months without a space/box and even sometimes getting into our local Fitness...more

2009-11-17

11.10.09

W/U - over, unders & trinity hopsTECH / STRENGTH – A1. 4 X Bench Press (80% RM)A2. 10 X Weighted Pullup, staticRepeat 5X, rest as others complete their presses….but during the rest ...more

2009-11-10

11.09.09

W/U – 50 KBS for time, supermans and hollow rock practiseTECH/STRENGTH -A1. 100 foot farmers carry (heavy)A2. 10 (5ea) X One arm KB rowA3. 10 (5ea) X WindmillRest 30 seconds then repeat 3 tim...more

2009-11-09

10.28.09

We are going to keep it short and sweet today. Yesterdays WOD took a toll on some of you…but man, you guys rocked it!W/U - Agility ladder, dot drill, ball toe tapsTECH - Free standing handsta...more

2009-10-27

10.23.09

CFR Community Shin Dig tonight! 6pm FREE class with your friends and family…then the BBQ will be lit and we will cook us up some burgers. Please bring an appy or salad. We haven’t taken...more

2009-10-23

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