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.
Monday’s LIVE Workout:  Power snatch strength/practice & conditioning workout
Tuesday’s LIVE Workout:  Pullup strength work plus a spicy goblet squat & horiz. ring row workout
Wednesday’s LIVE Workout: Recovery workout, sprints/wall ball situps and weighted stepups,
Thursday’s LIVE Workout: Heavy thrusters to a 2-rep max + a finisher
Friday’s LIVE Workout: Friday Funday/Task List WOD – Show up and see.
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 Monday 05/04/20.  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.
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: 8-9 Minutes
10 Reps each
Samson Stretch (10 Seconds R&L)
Good Mornings
Butt Kickers R&L
High Knees R&L
Backward Lunge 5R/5L
KB Swing
Planked Shoulder Tap R&L
Isometric Strength-Upper
Performed in Virtual Online Class
Workout: At Home Version
AMRAP in 16 minutes of
10 KB Sumo DL High Pull
10 DB Floor Press
10 Weighted Crunch
10 Air Squat
Cool Down: 3-4 Minutes
Scorpion Stretch R&L
Cobra Stretch
Child’s Pose


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