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CrossFit5Flags

  1. 6 hours in the car and I'm feeling yesterday's B2B tabata squats and good mornings! ~Kristie about 11 hours ago via Facebook
  2. Friday, 05.25.12: POWER CLEANS & WALL BALLS WOD 5 rounds, for time of: 15 x Power Cleans 15 x Wall Balls Post... fb.me/1TFtgPZIQ about 21 hours ago via Facebook
  3. Wednesday, 05.23.12: Push Press & PP/Pull-Up Couplet WOD Push Press 5x3 reps (EOM) and then... For time: 30 x Push... fb.me/ODyLr6cb 5:05 AM May 23rd via Facebook
  4. Tuesday, 05.22.12: Team Kelly WOD "Team Kelly" 2 person teams will complete the following: 5 rounds, for time of:... fb.me/1mVDrz36H 5:19 AM May 22nd via Facebook
  5. CF5F Ladies Night Out! The Tin Cow. Now! 4:59 PM May 19th via Facebook
  6. CF5F LADIES NIGHT OUT! Get "dolled up" for dining and drinks downtown tomorrow night! Dinner at 7:00 PM; place to... fb.me/13IJbmrOj 8:37 AM May 18th via Facebook
  7. Friday, 05.18.12: "The Chief" WOD "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6... fb.me/1NFi7QXtW 4:48 AM May 18th via Facebook
  8. Thursday, 05.17.12: Running WOD WOD 3 rounds, for time of: Run 200 meters Run 400 meters Run 600 meters (1:1 Work... fb.me/1298UWYVb 5:37 AM May 17th via Facebook
  9. Wednesday, 05.16.12: Weighted Pull-Ups and Burpee/Pull-Up Couplet WOD Weighted Pull-Up 5x3 reps @65-75% of 1rm... fb.me/1k79AxBlS 4:04 AM May 16th via Facebook
  10. Tuesday, 05.15.12: Nancy WOD "Nancy" 5 rounds, for time of: Run 400 meters OHS (65,95) x 15 reps Post time to... fb.me/1j6euYYAV 4:24 AM May 15th via Facebook
  11. CLARIFICATION: Upcoming Closure at CrossFit Five Flags #constantcontact conta.cc/JwKR1i 12:06 PM May 14th via Constant Contact
  12. Monday, 05.14.12: Back Squat 3RM & Hang Power Clean/Ring Dip Couplet WOD Back Squat, Establish a 3 rep max in 12... fb.me/21adRMJmA 4:12 AM May 14th via Facebook
  13. Upcoming Closure at CrossFit Five Flags #constantcontact conta.cc/Jt9itZ 2:06 PM May 11th via Constant Contact
  14. Friday, 05.11.12: Power Snatch 10x2s and Push-Up/Sprint Couplet WOD Power Snatch 10 x 2 reps, Every 90 seconds... fb.me/11SjYyGwl 4:20 AM May 11th via Facebook
  15. Thursday, 05.10.12: Goat Work + Tabata Mash-Up WOD Goat Work for 15 mins, and then... Tabata Mash-Up of: Burpee... fb.me/14cfujC40 5:23 AM May 10th via Facebook
  16. WITH GROWTH, COMES CHANGE. Important policy changes; please #constantcontact conta.cc/K344Wd 12:46 PM May 9th via Constant Contact
  17. Wednesday, 05.09.12: Split Jerk Heavy Single & Short MetCon WOD Split Jerk, work up to a heavy single in 12 mins,... fb.me/1jhqdDMGt 5:41 AM May 9th via Facebook
  18. Tuesday, 05.08.12: MetCon Triplet WOD 4 rounds, for time of: Run 400 meters Thruster (65,95) x 15 reps Pull-Ups... fb.me/1Q6XKzo6I 4:04 AM May 8th via Facebook
  19. Monday, 05.07.12: 3 RM BACK SQUAT & METCON COUPLET WOD Establish a 3 rep max Back Squat in 15 mins, and... fb.me/1Car4tQ1q 4:00 AM May 7th via Facebook
  20. Saturday, 05.05.12: Press 12x2s (EMOM) & "Helen" WOD Dynamic Effort: Press x 2 reps (Every Minute On the Minute)... fb.me/1E6I6wc1m 4:48 AM May 5th via Facebook
  • Name CrossFit Five Flags
  • Location Pensacola, FL
  • Web http://www.crossf...
  • Bio CrossFit Five Flags promotes real fitness.
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