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Happy Birthday Mike Ramirez!!!! Mike Ramirez’s Birthday WOD. The junk yard dog warm up: 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. [ 62 more words ] http://www.maxfitnesscrossfit.com/wod-31317/

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Warm-up • 400 meter run 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Mobility 2 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Core 4 rounds: • 15 Lying Leg Raises • 10 Evil Wheels WOD 8 rounds for time: • 200 m Run • 5 Power Cleans 135/95 • 1 min Rest http://www.maxfitnesscrossfit.com/wod-21417-self-care-is-sexy-happy-valentines-day/

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Warm up: 400 m run 2 rounds 20 jumping jacks 10 jumping squats 5 burpees Mobility: 30 sec. Couch stretch Spiderman lunge Kickstand stretch Calf stretch Strength: Back squats 1 X 10 @ 50% 2 X 5 @ 65% 2 x 3 @ 80% 1 x 2 @ 85% Core: Tabata Hollow body crunches (first 4 rounds) Bird-dog planks (last 4 rounds) 10 min E2MOM: 10 Hang Power Cleans (95/65) 10 lateral bar-over burpees http://www.maxfitnesscrossfit.com/wod-13017/

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Welcome back WOD Warmup 3 Rounds Not For Time: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core Tabatta • Hollow body hold • V-ups • Plank Hold Conditioning 20 Minute AMRAP: • Hang Power Clean 95/65 • Push Press • Front Rack Lunge Reps: 1, 2, 3, 4, 5 + … Cool down with Jump Rope. Work on double unders http://www.maxfitnesscrossfit.com/wod-11617/

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We are so excited to announce that we are open tomorrow. Regular hours and classes for all our athletes. Thank you all so much for your patience. We have missed you all and look forward to getting back into the groove. http://www.maxfitnesscrossfit.com/we-are-opening-tomorrow-with-regular-hours/

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General Information

NameMax Fitness CrossFit
OwnerMazen Nassar
Websitewww.maxfitnesscrossfit.com
Phone415-860-3823
Emailmaxfitnesscrossfit@gmail.com
Address1251 Folsom St.
San Francisco, CA 94103

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