CrossFit Workout – Thursday 07/23/2020

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Pre-Order – Ascent Whey Protein Powder

We will now be carrying Ascent Native Fuel Whey Protein Powder at the gym. Ascent is considered the highest quality protein on the market today.
We are taking pre-orders this week to make sure you can get any flavor you want, and get you 10% off your order. We will be stocking their Chocolate and Vanilla Bean flavors on a regular basis, for $39.99 for a 2 pound bag.
If you preorder, you can choose any flavor they offer for $35.99 per 2 pound bag. Please let us know what you would like by Friday noon, and we’ll have it for you next week. 
Flavors available for pre-order:
Chocolate
Vanilla Bean
Chocolate Peanut Butter
Cappuccino
Lemon Sorbet
Unflavored
You can pay when you pick up, just get your pre-order in by messaging us, or letting us know at the gym.
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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: Squat cleans – heavy strength or skill work
Friday’s LIVE Workout: Friday Surprise – 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 Thursday 05/21/20.  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.

https://youtu.be/MdJOVKRgowI

Warmup: 3 Rds / 9 Minutes
30 Single Unders/Low Pogos
3 Burpee Broad Jumps
6 Lunges R&L
9 Sumo DL High Pulls
12 Bicycle Crunches
Workout: At Home Version 
AMRAP in 20 Minutes
30 Double Unders/High Pogos
15 Sumo DL High Pull
12 Crossover Pushups
9 Box or Broad Jumps
200 Meter Run or 30 Double Unders
Cool Down: Mobility
3-5 minutes
Athlete’s Choice on your own

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