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January 20, 2019 – Bike/Strength

January 20, 2019 – Bike/Strength

Strength tonight at Crossfit Northern Exposure – coaching provided. $5 drop in (a great value!) Strength Meet us at Crossfit Northern Exposure today at 5pm! ($5 drop in fee, free for CFNE members) – try to show up a few minutes early to sign a waiver if you haven’t come yet. Warmup Every 60 seconds …

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January 19, 2019 – Swim

January 19, 2019 – Swim

SWIM WU: 400 EASY 2-4×75 (25 kick/50 swim) 3-6×50 (25 drill or choice stroke/25 free) Skills & Drills: w/ fins: 2×25 underwater dolphin kick no breathers. 4×25 Build slow to fast Main Set: 7×100 @ CSS w/ 15 seconds recovery 4×25 fast w/30 seconds recovery (6×100 @ CSS w/ 15 seconds recovery4×25 fast w/ 30 …

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January 17, 2019 – Bike

January 17, 2019 – Bike

BIKE This week we will begin working on our Threshold efforts on the bike. Over the next few weeks we will gradually increase the duration of the sets as well as the total duration of work performed at Threshold effort. Warm up:4,3,2,1 warmup routine Main Set:6 sets of 5 mins @90-95% of FTP or HR. …

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