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We have five Virtual CrossFit Classes online Monday for our current members, 5:30am, 7:00am, & 9:15am, 4:30pm & 6:00pm, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
We have another CrossFit Kids Virtual Workout at 2:00pm today. Please use the same Zoom link as our Online Virtual CrossFit Class listed below. Coach Courtney will lead a one hour class involving a warmup, workout, brain buster, and cool down! The classes will be geared to six years and older, but, using parent discretion, all ages are welcome. Parents are not needed to join in on the class, but are welcome to do the workout as well
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: 8 Minutes
1-2-3-4-5-6-7-8-9…. Reps of
Climb the ladder for 8 minutes
Windmill (R+L=1)
Burpee
Sumo DL High Pull
Plank Jack
* Perform 10 Jumping Jacks
at the start of each round
Workout – At Home Version
Missy’s 50
50 Renegade Row Pushup
50 Bicycle Crunch (R+L=1)
50 Double Under or attempts
50 Flutter Kick (4-COUNT)
50 Sumo DL High Pull
50 L.R.C. Crunch (L+R+C=1)
RX’D = SPLIT INTO ROUNDS OF EQUAL # OF REPS EACH, IN THIS ORDER
JACKED = STRAIGHT THROUGH
Cool Down:
50 Weighted Abmat situps 10-20lbs
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 – 4:30PM – 6:00PM
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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