LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot.
Friday’s LIVE Workout: Friday Surprise, Tabata Intervals
Saturday’s LIVE Workout: “Murph”, 7:30am, 9:00am & 10:30am classes on July 4th
Workout: At Home Version:  There is no Virtual Online Zoom Workout today.
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts.  Today we are repeating the workout from Friday 05/01/20.  You can compare your results.
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
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before 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
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