Contact Us

Location:10470 Wilden Drive, Suite C&D
Ashland, Virginia 23005
Phone:(804) 774-6153
Email:cflacertus@gmail.com

Timings

Monday to Friday 5:00 am to 1:00 pm
3:30 pm to 8:30 pm
Saturday 8:00 am to 3:00 pm
Sunday 12:00 pm to 4:00 pm

CFLacertus

CFLacertus

4.20.18 – FFA CF

Author: CFLacertusOn: Apr 16Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Band Pull A Parts 10-10-10 3-Position Banded Hamstring Stretch Stretch Calves Warm-up 3 Rounds: 10 Empty Bar Good Mornings Frankensteins (D+B) 10 DB Single Leg...
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4.19.18 – FFA CF

Author: CFLacertusOn: Apr 16Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 OH KB Walks (D+B on turf zig zag) 35/25 PVC Shoulder Stretch Warm-up 3 Rds: 10 Snatch Grip Strict Press behind Neck...
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4.18.18 – FFA CF

Author: CFLacertusOn: Apr 16Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility Foam Roll T-Spine, Glutes, IT Band and Quads (2-min) Wall Squad Stretch (30s – 1min/leg) Pigeon Stretch on floor or bench (modified) (1-min) Warm-up 3 Rounds: 10 Cal Bike/Row 10 Jumping Air Squats...
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4.17.18 – FFA CF

Author: CFLacertusOn: Apr 16Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders with lacrosse ball Roll out IT bands & t-spine Banded shoulder mobility Banded Front Rack Stretch PVC shoulder stretch Hips Wall Stretch (Happy Baby) Warm-up 3 Rounds: 1 Length...
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4.16.18 – FFA CF

Author: CFLacertusOn: Apr 16Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility Grab lacrosse ball to dig in shoulders, lats and other areas difficult to foam roll or stretch. Banded Shoulders 15 PVC Pass-Throughs Warm-up 2 Rounds: 10 Hand-Release Push Up 15/12 Cal Row Bench Press...
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4.13.18 – FFA CF

Author: CFLacertusOn: Apr 13Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders + lats with lacrosse ball Banded Shoulders Stretch 15 PVC Pass-Throughs Downward Dog on Wall (1-Min) Core 4 Rounds: 10 Glute Hamstring Raises (w/ Partner) 25 AbMats Conditioning (5...
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4.12.18 – FFA CF

Author: CFLacertusOn: Apr 12Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders with lacrosse ball Roll out IT bands & t-spine Banded shoulder mobility Banded Front Rack Stretch PVC shoulder stretch Samson Hips STretch Warm-up (On Turf): Light Jog (2D+B)...
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4.11.18 – FFA CF

Author: CFLacertusOn: Apr 11Categories: No Comments
CrossFit Lacertus – CrossFit Pre-Class Mobility T-Spine Extension on Foam Roller Hip Flexion Stretch (30 secs – 1min per leg) KB Ankle Dorsiflexion Stretch (1 min/ankle) Box Shoulder Stretch (1:30) Stretch Calves (30 sec) Warm-up 1 Rd 400m...
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