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: Deck of Cards, baby! Sumo Deadlifts, KB swings, Jackknife Situps and Planked Shoulder Taps R+L
At Home Workout:
Warmup: 8 reps each for 10 minutes
Jumping Jack
Situp
Squat
Pushup
L.R.C. Crunch (L+R+C=1)
Workout: 1–>10–>1 Pyramid of
Forward Goblet Lunge (R=1, L=2)
KB Swing ( Russian + American = 1 Rep)
Planked Shoulder Tap (R+L=1)
Cool Down: Stretch Complex, Scorpion to Cobra to Child’s Pose, 3-4 minutes
