7:00am Virtual Online Zoom & 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.
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.
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts.  Today we are repeating the workout from Thursday 05/07/20.  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 attending the online class or doing the workout on your own.
https://youtu.be/IJYQAmu6dqA
Warmup: 8 Minutes 1-2-3-4-5-6-7-8-9… reps of
Jumping Jacks
Lateral/Slalom Jumps R&L
Walkouts
Workout: At Home Version
4 Rounds for time of
30 KB Swing – Russian
10 Bkwd Lunge 5R/5L
20 KB Swing – American
10 Bkwd Lunge 5R/5L
300 M Run / 375M Row
Sub for runs/rows- either 20 Burpee over KB or 100 Lateral/Slalom hops R&L per round. You may mix and match.
Backward Lunges using KB in goblet or suitcase hold. Scaled, bodyweight lunge only.
Cool Down: 2 rounds
20 cossack squats
:30 sec/per side lizard stretch with twist
Use this link to log in at 7:00AM. Please be prompt, we will start right on time.
Join Zoom Meeting PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404
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