Coach Spotlight: Shannon Santos

Greetings Relentless Family! Welcome to our first quarterly coaching spotlight! Today, we’re proud to help you get to know Coach Shannon Santos a little bit better. Shannon joined the Relentless Nation in October 2013, and routinely coaches the evening classes...

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013117 – CrossFit Warm-up General Warm-up Snatch Mobility Snatch Prep Strength Touch and Go Power Snatch 2 Reps EMOM for 8 Mins Use 80% of 1 RM Conditioning 21-15-9 Handstand Push-ups (kipping allowed) Overhead Squats...

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013017 – CrossFit Warm-up General Warm-up Calf/Achilles Mobility Movement Prep Skill 12 Minutes of Double Under Practice Progressions as Necessary For those already able to do double unders, try “Flight Simulator”...

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012917 – CrossFit Warm-up General Warm-up Clean Mobility Clean Prep Strength Touch and Go Power Cleans 2 Reps EMOM for 8 Mins Use 80% of 1 RM Conditioning Death by 10m Sprint – 15 Min Cap Do 1 sprint the first minute, 2 sprints the 2nd minute, etc. If you...

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012817 – CrossFit Warm-up General Warm-up Shoulder Mobility Movement Prep Strength Bench Press 5 reps @70% 3 reps @80% 1+ reps @90% Go to form failure Conditioning Deck of Cards, Teams of 4: Clubs: Push-ups Diamonds: Strict Pull-ups Hearts: V-ups Spades: Jumping...