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We have three Virtual CrossFit Classes online Friday for our current members, 5:30am, 7:00am, & 9:15am, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
May is “Bring a Friend on Saturday” month. We’re starting Basic Intro Virtual Workouts on Saturdays at 11:00am starting tomorrow, 5/2/20. Invite a friend and join them in an Online Class. All levels are welcome, especially beginners. Watch for more details here later Friday afternoon when we post Saturday’s workout details.
Online Virtual CrossFit Class via Zoom and At-Home Workout
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before attending the online class or doing the workout on your own.
Warmup: 10 Minutes
CF Cleveland AB Routine+ 5 or 10 reps each
Samson Stretch (10 Seconds R&L)
Situp
Squat
Flutter Kick
Plank Jack
Bicycle Crunch (R&L=1) Supermans
Workout: At Home Version
4 Rounds, Strict Work
60 seconds of each
Weighted Glute Bridge w/pause (R)
Weighted Glute Bridge w/pause (L)
8 reps of Weighted RDL or Good Morning
53×1 Tempo=
5 second lower, 3 second pause, pop up
Then 2 minutes of
RD1 – Weighted Situp
RD2 – Hollow Rock & Roll
RD3 – Lying Leg Raise(hip thrust)
RD4 – L.R.C. Crunch
Cool Down
3 Minutes, Max Reps, of any AB/CORE movement, your choice
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 5:30AM – 7:00AM 9:15AM
Join Zoom Meeting PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404
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