crossfitn6

crossfitn6 https://www.crossfitn6.com FREE AT HOME PERSONAL TRAINER #2 https://www.crossfitn6.com/free-at-home-personal-trainer-2 Wed, 23 Jan 2019 12:38:24 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/free-at-home-personal-trainer-2

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thumbnail AT HOME WORKOUT #1 https://www.crossfitn6.com/at-home-workout-1 Sun, 20 Jan 2019 18:17:08 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/at-home-workout-1

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thumbnail I Declare War https://www.crossfitn6.com/i-declare-war crossfit, georgina, CrossFit Keswick, CrossFit and Georgina, CrossFit and Keswick, Fitness, Nutrition, Weight Loss, Coaching, soccer, hockey, baseball, basketball, Training, Strength and Conditioning, Conditioning Coach, Strength Coach, Nutritionist, Gym, Gymnastics, Run, Running, Workout, Free CrossFit, Exercise, Yoga, Stretching, Weightlifting, Powerlifting, CrossFit York Region, Personal Training, Personal Trainer, Best Personal Trainer, Nutrition Coach, Nutrition, Weightless, Fat Loss, Bona Athletics, Coach Sil, Bona Athletics, Strength Coach, Bona Athletics, Keswick, Georgina, Best Gym Sat, 19 Jan 2019 17:07:50 GMT https://www.crossfitn6.com/i-declare-war

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At Home Warmup https://www.crossfitn6.com/at-home-warmup Tue, 15 Jan 2019 00:20:17 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/at-home-warmup

thumbnail How to Live a Long Healthy Life https://www.crossfitn6.com/how-to-live-a-long-healthy-life Mon, 31 Dec 2018 22:09:04 GMT https://www.crossfitn6.com/how-to-live-a-long-healthy-life

thumbnail How to Pack on Muscle Quickly and Effectively https://www.crossfitn6.com/how-to-pack-on-muscle-quickly-and-effectively Sat, 29 Dec 2018 23:20:42 GMT https://www.crossfitn6.com/how-to-pack-on-muscle-quickly-and-effectively

thumbnail Why Building Muscle is Soooooo Important https://www.crossfitn6.com/why-building-muscle-is-soooooo-important Thu, 27 Dec 2018 00:43:20 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/why-building-muscle-is-soooooo-important

thumbnail 21/12/18 https://www.crossfitn6.com/21-12-18 Fri, 21 Dec 2018 01:22:49 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/21-12-18

thumbnail 19/12/18 https://www.crossfitn6.com/19-12-18 Wed, 19 Dec 2018 15:07:00 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/19-12-18

thumbnail Get Your Ass to the Gym https://www.crossfitn6.com/get-your-ass-to-the-gym Fri, 02 Nov 2018 20:24:50 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/get-your-ass-to-the-gym

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thumbnail 27/10/18 https://www.crossfitn6.com/27-10-18 Fri, 26 Oct 2018 13:29:07 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/27-10-18

thumbnail 26/10/18 https://www.crossfitn6.com/26-10-18 Thu, 25 Oct 2018 16:56:29 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/26-10-18

thumbnail 25/10/18 https://www.crossfitn6.com/25-10-18 Wed, 24 Oct 2018 22:36:25 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/25-10-18

thumbnail 24/10/18 https://www.crossfitn6.com/24-10-18 Tue, 23 Oct 2018 20:53:50 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/24-10-18

thumbnail 23/10/18 https://www.crossfitn6.com/23-10-18 Mon, 22 Oct 2018 00:15:23 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/23-10-18

thumbnail 22/10/18 https://www.crossfitn6.com/22-10-18 Mon, 22 Oct 2018 00:04:34 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/22-10-18

thumbnail Why is Weight Loss Such a Big Deal? https://www.crossfitn6.com/why-is-weight-loss-such-a-big-deal Sun, 14 Oct 2018 23:23:07 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/why-is-weight-loss-such-a-big-deal

thumbnail 3/9/18 https://www.crossfitn6.com/3-9-18 Sun, 02 Sep 2018 21:52:44 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/3-9-18

thumbnail 1/9/18 https://www.crossfitn6.com/1-9-18 Sat, 01 Sep 2018 13:42:34 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/1-9-18

thumbnail 29/18 https://www.crossfitn6.com/29-18 Thu, 30 Aug 2018 15:51:16 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/29-18

29/8/18 https://www.crossfitn6.com/29-8-18 Wed, 29 Aug 2018 13:26:29 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/29-8-18

27/8/18 https://www.crossfitn6.com/27-8-18 Mon, 27 Aug 2018 14:50:26 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/27-8-18

18/7/18 https://www.crossfitn6.com/18-7-18 Wed, 18 Jul 2018 15:53:08 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/18-7-18

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Nutrition Habit #1 https://www.crossfitn6.com/nutrition-habit-1 Thu, 12 Apr 2018 01:24:58 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/nutrition-habit-1

thumbnail Mobility https://www.crossfitn6.com/mobility Thu, 12 Apr 2018 01:20:38 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/mobility

thumbnail Improve Your Squat https://www.crossfitn6.com/improve-your-squat Thu, 12 Apr 2018 01:16:02 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/improve-your-squat

thumbnail How to calculate Macros, and Calories https://www.crossfitn6.com/how-to-calculate-macros-and-calories Thu, 12 Apr 2018 01:06:47 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/how-to-calculate-macros-and-calories

thumbnail Supplements https://www.crossfitn6.com/supplements1 Tue, 10 Apr 2018 22:56:48 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/supplements1

thumbnail Quick Fix for Lower Back Pain https://www.crossfitn6.com/quick-fix-for-lower-back-pain Mon, 09 Apr 2018 12:13:25 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/quick-fix-for-lower-back-pain

thumbnail Fix Wrist Pain in the Overhead Squat https://www.crossfitn6.com/fix-wrist-pain-in-the-overhead-squat Sun, 08 Apr 2018 17:13:26 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/fix-wrist-pain-in-the-overhead-squat

Building Grip Strength https://www.crossfitn6.com/building-grip-strength Fri, 06 Apr 2018 11:28:10 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/building-grip-strength

thumbnail Supplements https://www.crossfitn6.com/supplements Fri, 16 Mar 2018 16:23:32 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/supplements

thumbnail Quick Lower Back Fix https://www.crossfitn6.com/quick-lower-back-fix Tue, 13 Mar 2018 00:49:53 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/quick-lower-back-fix

thumbnail Why Do Your Wrists Hurt When Going Overhead? https://www.crossfitn6.com/why-do-your-wrists-hurt-when-going-overhead Tue, 13 Mar 2018 00:46:37 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/why-do-your-wrists-hurt-when-going-overhead

thumbnail Improve Grip Strength https://www.crossfitn6.com/improve-grip-strength Tue, 13 Mar 2018 00:43:38 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/improve-grip-strength

thumbnail Strengthen Your Squat https://www.crossfitn6.com/strengthen-your-squat Tue, 13 Mar 2018 00:37:05 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/strengthen-your-squat

thumbnail Quick Fix For Painful Wrists https://www.crossfitn6.com/quick-fix-for-painful-wrists Tue, 13 Mar 2018 00:34:11 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/quick-fix-for-painful-wrists

thumbnail Fix Your Squat https://www.crossfitn6.com/fix-your-squat Tue, 13 Mar 2018 00:30:41 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/fix-your-squat

thumbnail How To Stop Muscle Cramps (Calves) https://www.crossfitn6.com/post-title11 Tue, 13 Mar 2018 00:23:36 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/post-title11

thumbnail #1 VLOG PULL UPS https://www.crossfitn6.com/1-vlog-pull-ups Wed, 21 Feb 2018 12:43:05 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/1-vlog-pull-ups

thumbnail I Want to Get Lean and Toned https://www.crossfitn6.com/i-want-to-get-lean-and-toned Wed, 14 Feb 2018 02:46:12 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/i-want-to-get-lean-and-toned

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thumbnail Top 10 Benefits of Drinking Water https://www.crossfitn6.com/top-10-benefits-of-drinking-water Sun, 04 Feb 2018 19:39:17 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/top-10-benefits-of-drinking-water

thumbnail 31/1/18 https://www.crossfitn6.com/31-1-18 Wed, 31 Jan 2018 00:10:54 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/31-1-18

thumbnail Why? https://www.crossfitn6.com/why Mon, 29 Jan 2018 01:18:43 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/why

thumbnail 29/1/18 https://www.crossfitn6.com/29-1-18 Mon, 29 Jan 2018 00:41:42 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/29-1-18

thumbnail Sugar is NO JOKE https://www.crossfitn6.com/sugar-is-no-joke Sun, 21 Jan 2018 01:52:26 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/sugar-is-no-joke

thumbnail 21/1/18 https://www.crossfitn6.com/21-1-18 Sun, 21 Jan 2018 01:16:45 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/21-1-18

thumbnail Cleaning House https://www.crossfitn6.com/cleaning-house Fri, 19 Jan 2018 15:55:02 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/cleaning-house

thumbnail To Belt of Not to Belt? https://www.crossfitn6.com/post-title9 Sun, 14 Jan 2018 21:19:59 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/post-title9

thumbnail 14/1/18 https://www.crossfitn6.com/14-1-18 Sun, 14 Jan 2018 21:19:48 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/14-1-18

thumbnail 13/1/18 https://www.crossfitn6.com/13-1-18 Sun, 14 Jan 2018 21:19:46 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/13-1-18

thumbnail 12/1/18 https://www.crossfitn6.com/12-1-18 Sun, 14 Jan 2018 21:19:44 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/12-1-18

thumbnail 11/1/18 https://www.crossfitn6.com/11-1-18 Sun, 14 Jan 2018 21:19:42 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/11-1-18

thumbnail 10/1/18 https://www.crossfitn6.com/10-1-18 Sun, 14 Jan 2018 21:19:36 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/10-1-18

thumbnail 9/1/18 https://www.crossfitn6.com/9-1-18 Tue, 09 Jan 2018 01:19:23 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/9-1-18

thumbnail 8/1/18 https://www.crossfitn6.com/8-1-18 Mon, 08 Jan 2018 01:13:58 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/8-1-18

thumbnail 5/1/18 https://www.crossfitn6.com/5-1-18 Sat, 06 Jan 2018 16:54:23 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/5-1-18

thumbnail Nutrition Timing https://www.crossfitn6.com/post-title10 Sat, 06 Jan 2018 16:06:24 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/post-title10

thumbnail 4/1/18 https://www.crossfitn6.com/4-1-18 Thu, 04 Jan 2018 16:05:10 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/4-1-18

thumbnail What are Macros? https://www.crossfitn6.com/what-are-macros Wed, 03 Jan 2018 13:35:17 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/what-are-macros

thumbnail 3/1/18 https://www.crossfitn6.com/3-1-18 Tue, 02 Jan 2018 23:14:28 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/3-1-18

thumbnail 2/1/18 https://www.crossfitn6.com/2-1-18 Mon, 01 Jan 2018 23:34:24 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/2-1-18

thumbnail Working Out vs. Training https://www.crossfitn6.com/working-out-vs-training Sun, 31 Dec 2017 03:52:37 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/working-out-vs-training

thumbnail Last Day of 2017 https://www.crossfitn6.com/last-day-of-2017 Sat, 30 Dec 2017 18:45:03 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/last-day-of-2017

thumbnail 30/12/17 https://www.crossfitn6.com/30-12-17 Sat, 30 Dec 2017 18:45:01 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/30-12-17

thumbnail 29/12/17 https://www.crossfitn6.com/29-12-17 Sat, 30 Dec 2017 18:45:00 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/29-12-17

28/12/17 https://www.crossfitn6.com/28-12-17 Sat, 30 Dec 2017 18:44:58 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/28-12-17

27/12/17 https://www.crossfitn6.com/post-title8 Wed, 27 Dec 2017 00:34:59 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/post-title8

26/12/17 https://www.crossfitn6.com/27-12-17 Wed, 27 Dec 2017 00:20:01 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/27-12-17

thumbnail Social Media and You https://www.crossfitn6.com/post-title7 Sun, 03 Dec 2017 18:40:37 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/post-title7

thumbnail Every Rep Counts https://www.crossfitn6.com/every-rep-counts1 Why every rep is important. Fri, 01 Dec 2017 13:13:04 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/every-rep-counts1

thumbnail Intermittent Fasting and Weightless for Women https://www.crossfitn6.com/intermittent-fasting-and-weightless-for-women Fasting for Women Tue, 21 Nov 2017 16:09:28 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/intermittent-fasting-and-weightless-for-women

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thumbnail Benefits of Coffee https://www.crossfitn6.com/morning-coffee Benefits of Coffee Mon, 20 Nov 2017 14:07:51 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/morning-coffee

thumbnail Keto Week 1 https://www.crossfitn6.com/kept-week-1 Experience of First week of Keto Diet Mon, 20 Nov 2017 13:18:31 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/kept-week-1

thumbnail How to Become a Morning Person https://www.crossfitn6.com/post-title6 Wed, 08 Nov 2017 13:36:32 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/post-title6

thumbnail Wrist Pain in the Over Head Position https://www.crossfitn6.com/wrist-pain-in-the-over-head-position Sun, 22 Oct 2017 23:46:24 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/wrist-pain-in-the-over-head-position

thumbnail 3 Recipes for the Fall https://www.crossfitn6.com/3-recipes-for-the-fall Thu, 19 Oct 2017 13:58:02 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/3-recipes-for-the-fall

Excuses https://www.crossfitn6.com/excuses Tue, 17 Oct 2017 21:29:37 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/excuses

thumbnail Deadlift https://www.crossfitn6.com/deadlift Mon, 16 Oct 2017 08:24:43 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/deadlift

Clean and Jerk https://www.crossfitn6.com/post-title5 Mon, 16 Oct 2017 00:37:54 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/post-title5

Dinner Ideas https://www.crossfitn6.com/dinner-ideas Sun, 15 Oct 2017 20:40:47 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/dinner-ideas

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Coffee vs. Tea https://www.crossfitn6.com/post-title4 Sun, 15 Oct 2017 20:07:44 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/post-title4

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Do You Have a Bucket List? https://www.crossfitn6.com/do-you-have-a-bucket-list Mon, 09 Oct 2017 14:03:38 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/do-you-have-a-bucket-list

CrossFit,Keswick,Life,Goals

Why We Buy The iPhone X, But Complain About The Price of CrossFit https://www.crossfitn6.com/why-we-buy-the-iphone-x-but-complain-about-the-price-of-crossfit Thu, 14 Sep 2017 12:34:56 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/why-we-buy-the-iphone-x-but-complain-about-the-price-of-crossfit

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Dedication https://www.crossfitn6.com/dedication Thu, 14 Sep 2017 11:53:46 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/dedication

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FAIL TO SUCCEED https://www.crossfitn6.com/fail-to-succeed Sun, 10 Sep 2017 16:33:39 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/fail-to-succeed

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Simply Inspire https://www.crossfitn6.com/simply-inspire Tue, 05 Sep 2017 23:58:30 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/simply-inspire

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Be The Inspiration https://www.crossfitn6.com/be-the-inspiration Tue, 05 Sep 2017 15:57:31 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/be-the-inspiration

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Your Mindset Part 1 https://www.crossfitn6.com/your-mindset-part-1 CrossFit Mindset, Keswick Gym, Better Then Yesterday, Hard Work Mon, 04 Sep 2017 11:59:51 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/your-mindset-part-1

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Why You Need Personal Training https://www.crossfitn6.com/post-title3 Sun, 03 Sep 2017 16:36:05 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/post-title3

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Small Things and Giants https://www.crossfitn6.com/small-things-and-giants Fri, 01 Sep 2017 11:44:36 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/small-things-and-giants

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Why Take Your Shirt Off? https://www.crossfitn6.com/why-take-your-shirt-off Thu, 31 Aug 2017 14:33:53 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/why-take-your-shirt-off

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Paul Pena https://www.crossfitn6.com/paul-pena Mon, 28 Aug 2017 18:06:31 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/paul-pena

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Barbell WORK https://www.crossfitn6.com/barbell-work Sun, 27 Aug 2017 14:43:07 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/barbell-work

wod

Power Clean https://www.crossfitn6.com/power-clean Sat, 26 Aug 2017 12:20:43 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/power-clean

wod

Landing the Snatch https://www.crossfitn6.com/landing-the-snatch Fri, 25 Aug 2017 12:33:24 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/landing-the-snatch

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thumbnail 24/8/17 https://www.crossfitn6.com/24-8-17 Thu, 24 Aug 2017 14:21:11 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/24-8-17

wod

23/8/17 https://www.crossfitn6.com/23-8-17 Wed, 23 Aug 2017 09:48:10 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/23-8-17

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22/8/17 https://www.crossfitn6.com/22-8-17 Tue, 22 Aug 2017 14:15:00 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/22-8-17

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21/8/17 https://www.crossfitn6.com/21-8-17 Mon, 21 Aug 2017 15:33:46 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/21-8-17

wod

Deadlift and Burpees https://www.crossfitn6.com/deadlift-and-burpees Sun, 20 Aug 2017 10:27:25 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/deadlift-and-burpees

wod,CrossFit

Snatches and CrossFit https://www.crossfitn6.com/snatches-and-crossfit Thu, 17 Aug 2017 15:02:29 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/snatches-and-crossfit

wod

thumbnail Romanian Deadlifts and Sleds https://www.crossfitn6.com/romanian-deadlifts-and-sleds Wed, 16 Aug 2017 20:21:23 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/romanian-deadlifts-and-sleds

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thumbnail 15/8/17 https://www.crossfitn6.com/15-8-17 Tue, 15 Aug 2017 10:39:10 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/15-8-17

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thumbnail 14/8/17 https://www.crossfitn6.com/14-8-17 Sun, 13 Aug 2017 22:32:51 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/14-8-17

wod

thumbnail Why You Need a Coach https://www.crossfitn6.com/why-you-need-a-coach Sun, 13 Aug 2017 17:37:01 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/why-you-need-a-coach

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thumbnail How's Your Nutrition https://www.crossfitn6.com/how-s-your-nutrition Sun, 13 Aug 2017 10:55:59 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/how-s-your-nutrition

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CrossFit Workout 13/8/17 https://www.crossfitn6.com/crossfit-workout-13-8-17 Sun, 13 Aug 2017 10:36:48 GMT cfn6@ptmideas.com (Silviu Bona) https://www.crossfitn6.com/crossfit-workout-13-8-17

wod

thumbnail 11/8/17 "TOOMEY" https://www.crossfitn6.com/11-8-17-toomey Fri, 11 Aug 2017 13:28:20 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/11-8-17-toomey

wod

Sled Wod https://www.crossfitn6.com/sled-wod Thu, 10 Aug 2017 16:02:35 GMT crossfitn6@gmail.com (Sil Bona) https://www.crossfitn6.com/sled-wod

wod

thumbnail AUGUST ATHLETE OF THE MONTH IS DAWN https://www.crossfitn6.com/august-athlete-of-the-month-is-dawn Sun, 30 Jul 2017 00:00:00 GMT https://www.crossfitn6.com/august-athlete-of-the-month-is-dawn

athleteofthemonth

thumbnail 20/7/17 https://www.crossfitn6.com/20-7-17 Thu, 20 Jul 2017 15:26:29 GMT https://www.crossfitn6.com/20-7-17

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thumbnail 19/7/17 https://www.crossfitn6.com/19-7-17 Wed, 19 Jul 2017 00:00:00 GMT https://www.crossfitn6.com/19-7-17

thumbnail 18/7/17 https://www.crossfitn6.com/18-7-17 Mon, 17 Jul 2017 00:00:00 GMT https://www.crossfitn6.com/18-7-17

thumbnail 16/7/17 https://www.crossfitn6.com/16-7-17 Sun, 16 Jul 2017 00:00:00 GMT https://www.crossfitn6.com/16-7-17

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thumbnail 15/7/17 https://www.crossfitn6.com/15-7-17 Sat, 15 Jul 2017 00:00:00 GMT https://www.crossfitn6.com/15-7-17

thumbnail 14/7/17 https://www.crossfitn6.com/14717-2wod A. Snatch Balance 2-2-2-2-2 B. Hang Squat Snatch 1-1-1-1-1 C. For Time: 1600m Run 75 WB 50 Push Ups Thu, 13 Jul 2017 13:26:00 GMT https://www.crossfitn6.com/14717-2wod

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thumbnail 11/7/17 https://www.crossfitn6.com/11717-2wod A. EMOM x 10 3 Push Presses + 3 Push Jerks (around 70-75% or 1RM) B. 14 min AMRAP 10 HSPU 15 KB Swings 200m Run Mon, 10 Jul 2017 20:31:00 GMT https://www.crossfitn6.com/11717-2wod

thumbnail 10/7/17 https://www.crossfitn6.com/10717-2wod One of my favourite workouts of all time. Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps In this workout we’re increasing load every single rep. So if you hit a 300lb Font Squat for example, your… Mon, 10 Jul 2017 09:17:00 GMT https://www.crossfitn6.com/10717-2wod

thumbnail JULY ATHLETE OF THE MONTH IS Tricia Stratton https://www.crossfitn6.com/athlete-of-the-month-is-tricia-stratton Tue, 04 Jul 2017 00:00:00 GMT https://www.crossfitn6.com/athlete-of-the-month-is-tricia-stratton

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thumbnail 22/6/17 https://www.crossfitn6.com/22617-2wod1 A. Front Squats 3-3-3-3-3 B. Cindy 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Squats Thu, 22 Jun 2017 14:44:00 GMT https://www.crossfitn6.com/22617-2wod1

wod

thumbnail 11/4/17 https://www.crossfitn6.com/11417-2wod1 A. Pausing Front Squat 3-3-3-3-3 B. For Time: 21 DB Thrusters 21 Pull Ups 800m Run 15 Db Thrusters 15 Pull Ups 800m Run 9 DB Thrusters 9 Pull Ups 800m Run Tue, 11 Apr 2017 16:53:00 GMT https://www.crossfitn6.com/11417-2wod1

9/4/17 https://www.crossfitn6.com/9417-2wod1 A. “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups B. Back Squat Tempo (33×1) 3-3-3-3-3 Here’s wha Tempo #’s mean guys https://www.crossfitinvictus.com/blog/what-does-30×0-mean/ Sat, 08 Apr 2017 15:07:00 GMT https://www.crossfitn6.com/9417-2wod1

11/4/17 https://www.crossfitn6.com/11417-2wod1 A. Pausing Front Squat 3-3-3-3-3 B. For Time: 21 DB Thrusters 21 Pull Ups 800m Run 15 Db Thrusters 15 Pull Ups 800m Run 9 DB Thrusters 9 Pull Ups 800m Run Tue, 11 Apr 2017 16:53:00 GMT https://www.crossfitn6.com/11417-2wod1

10/7/17 https://www.crossfitn6.com/10717-2wod One of my favourite workouts of all time. Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps In this workout we’re increasing load every single rep. So if you hit a 300lb Font Squat for example, your… Mon, 10 Jul 2017 09:17:00 GMT https://www.crossfitn6.com/10717-2wod

thumbnail 9/4/17 https://www.crossfitn6.com/9417-2wod1 A. “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups B. Back Squat Tempo (33×1) 3-3-3-3-3 Here’s wha Tempo #’s mean guys https://www.crossfitinvictus.com/blog/what-does-30×0-mean/ Sat, 08 Apr 2017 15:07:00 GMT https://www.crossfitn6.com/9417-2wod1

11/7/17 https://www.crossfitn6.com/11717-2wod A. EMOM x 10 3 Push Presses + 3 Push Jerks (around 70-75% or 1RM) B. 14 min AMRAP 10 HSPU 15 KB Swings 200m Run Mon, 10 Jul 2017 20:31:00 GMT https://www.crossfitn6.com/11717-2wod

21/1/16 https://www.crossfitn6.com/21116wod-21 Deadlift 1 RM For Time: 21-15-9-15-21 KB Swings 2/1.5 pood BJ 24/20 HSPU Thu, 21 Jan 2016 14:01:00 GMT https://www.crossfitn6.com/21116wod-21

thumbnail <link>https://www.crossfitn6.com/2614wod-21</link> <description>A. Back Squat 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps) B. For Time 21- Power Cleans 135/85 21 Pull Ups 15 Squat Cleans 15 CTB 9 Clean and Jerks 9 MU</description> <pubDate>Mon, 11 Jan 2016 12:50:00 GMT</pubDate> <guid>https://www.crossfitn6.com/2614wod-21</guid> <g-custom:tags type="string" /> </item> <item> <title>11/4/17 https://www.crossfitn6.com/11417-2wod1 A. Pausing Front Squat 3-3-3-3-3 B. For Time: 21 DB Thrusters 21 Pull Ups 800m Run 15 Db Thrusters 15 Pull Ups 800m Run 9 DB Thrusters 9 Pull Ups 800m Run Tue, 11 Apr 2017 16:53:00 GMT https://www.crossfitn6.com/11417-2wod1

2/1/16 https://www.crossfitn6.com/1216wod1 Skill MU – Bar and Rings 21 min EMOM Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps of Clean and Jerks at 185/135 Min 3: :35 seconds for max reps of Muscle ups Sat, 02 Jan 2016 13:28:00 GMT https://www.crossfitn6.com/1216wod1

thumbnail My First Blog Post https://www.crossfitn6.com/my-first-blog-post Mon, 21 Dec 2015 13:51:52 GMT _dm_templates@dudamobile.com (John Miller) https://www.crossfitn6.com/my-first-blog-post

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10 Reasons You Should Love Blogging https://www.crossfitn6.com/10-reasons-you-should-love-blogging Mon, 21 Dec 2015 13:51:52 GMT _dm_templates@dudamobile.com (John Miller) https://www.crossfitn6.com/10-reasons-you-should-love-blogging

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thumbnail 21/1/16 https://www.crossfitn6.com/21116wod-21 Deadlift 1 RM For Time: 21-15-9-15-21 KB Swings 2/1.5 pood BJ 24/20 HSPU Thu, 21 Jan 2016 14:01:00 GMT https://www.crossfitn6.com/21116wod-21

21/1/16 https://www.crossfitn6.com/21116wod-21 Deadlift 1 RM For Time: 21-15-9-15-21 KB Swings 2/1.5 pood BJ 24/20 HSPU Thu, 21 Jan 2016 14:01:00 GMT https://www.crossfitn6.com/21116wod-21

6/4/15 https://www.crossfitn6.com/6415blog1 1. Conditioning 50 min AMRAP 800 m Run 10 KB Swings 2/1pood 5 Strict Pull Ups / Kip / 10 Ring Rows 5 Strict HSPU / Kip / 10 HRPU Thu, 04 Jun 2015 01:39:00 GMT https://www.crossfitn6.com/6415blog1

21/1/16 https://www.crossfitn6.com/21116wod-21 Deadlift 1 RM For Time: 21-15-9-15-21 KB Swings 2/1.5 pood BJ 24/20 HSPU Thu, 21 Jan 2016 14:01:00 GMT https://www.crossfitn6.com/21116wod-21

2/7/15 https://www.crossfitn6.com/2715wod1 Partner WOD 25 min AMRAP 30 Thrusters 30 TTB 30 Box Jump Overs 30 Ring Dips 30 Cal Row/Air Sat, 07 Feb 2015 13:34:00 GMT https://www.crossfitn6.com/2715wod1

1/19/15 https://www.crossfitn6.com/11915wod1 Beginner 1. Conditioning 3min Row, 2:00 rest 2 min Row, 1:30 rest 1 min Row, 1:min rest 2 min Row, 30sec rest 2. Front Squats 4×10 Tempo 13×1 3. Core A. 4x 30sec Bridge B. 4x 12 Hollow Rocks… Mon, 19 Jan 2015 15:41:00 GMT https://www.crossfitn6.com/11915wod1

14/1/15 https://www.crossfitn6.com/141151 Beginner Push Press 3-3-3-3-3 (build to a challenging 3) 4 Rounds 7 DB Snatches 10 Cal Air/Row 7 Push Ups Intermediate Push Press 3RM 4 Rounds 10 Hang Power Snatches 10 Burpees 10 T2B Advanced Push Press 3RM 3×2 singles… Wed, 14 Jan 2015 15:25:00 GMT https://www.crossfitn6.com/141151

2/7/15 https://www.crossfitn6.com/2715wod1 Partner WOD 25 min AMRAP 30 Thrusters 30 TTB 30 Box Jump Overs 30 Ring Dips 30 Cal Row/Air Sat, 07 Feb 2015 13:34:00 GMT https://www.crossfitn6.com/2715wod1

20/10/14 https://www.crossfitn6.com/201014wod1 Board 1 1. DB Push Press Tempo 32×1 5×8 2. OHS 3-3-3-3-3 25×1 (5sec pause at the bottom) 3. For Time: Rounds of: 20 Alt DB Snatches #25-50 15 Air Squats Board 2 1. Snatch A. Snatch Grip Push Press,… Mon, 20 Oct 2014 00:45:00 GMT https://www.crossfitn6.com/201014wod1

3/7/14 https://www.crossfitn6.com/3714wod1 STRENGTH: Snatch Pulldowns Find a technical 5 rep max with a 4 sec. negative METCON: 16 Rounds of: 25m Sled Push 115/85 3 Power Snatches 135/85 1min Rest between each se Thu, 03 Jul 2014 01:13:00 GMT https://www.crossfitn6.com/3714wod1

2/7/14 https://www.crossfitn6.com/2714wod1 Strength: Push Jerk 3-3-3 @ 80% 18min AMRAP 8 Pull Ups 8 Box Jumps 30/24 12 KB Swings 2/1 Wed, 02 Jul 2014 09:13:00 GMT https://www.crossfitn6.com/2714wod1

30/6/14 https://www.crossfitn6.com/30614wod1 Back Squats 3-3-3-3-3 @80% METCON 5 Rounds of: 20 unbroken WB 10 DB Lunges 2min Rest between each set Sun, 29 Jun 2014 19:13:00 GMT https://www.crossfitn6.com/30614wod1

2/7/14 https://www.crossfitn6.com/2714wod1 Strength: Push Jerk 3-3-3 @ 80% 18min AMRAP 8 Pull Ups 8 Box Jumps 30/24 12 KB Swings 2/1 Wed, 02 Jul 2014 09:13:00 GMT https://www.crossfitn6.com/2714wod1