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If you are not a current member and are enjoying our daily At-Home Workouts, please consider supporting our efforts during this forced shutdown. https://bit.ly/2L6oy8k_contribute
We have five Virtual CrossFit Classes online Wednesday 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: 9 Minutes
10 Sec R&L-Samson Stretch
50 Single Unders or Pogos
10 Romanian Deadlift
10 Goblet Lunge 5R/5L
Mix in one 200M run/250M row or 50 Bicycle Crunches or Plank Jacks, based on choice for workout.
Workout: At Home Version
AMRAP in 20 minutes of
10 Single Leg Deadlift(R)
10 Single Leg Deadlift(L)
10 Goblet Squat & 1/4
400 M Run/500M Row
If you have a barbell, perform 15 sumo deadlifts each round @ 40-50% of your 1RM
Sub for Runs/Rows 100 Bicycle Crunches or 100 Plank Jacks
DLs may be Ipsilateral(suitcase-style) or Contralateral, or mix and match
Cool Down:
3 rounds, not for time, of
25 Good Mornings 10 Supermans
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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