CrossFit Workout – Tuesday 03/24/20

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We have four Virtual CrossFit Classes online Tuesday for our current members, 5:30am, 7:00am, 4:30pm & 6:00pm, or you can do this workout on your own from anywhere.  See below for the link to join the class using Zoom technology.

Online Virtual CrossFit Class via Zoom and At-Home Workout

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.

Warmup: 8 minutes

20 – Jumping Jacks
10 – Torso Twists R&L
10 – Good Morning, 3 sec D/P/U
10 – Stepping High Knees R&L
10 – Hollow Rock & Rolls
10 Second Eccentric Pushup (1)

Strength: Upper Body Isometrics, taught in online Virtual Class

Workout: 4 rounds, for time, of

30 – Pushup-Hand Release w/Shoulder Tap R&L
40 – Situp – Any style
50 – Flutter Kick (4 Count)
90 Second Run/Row/Bike/Jump Rope or ropeless-pogos

Cool Down:
Good Mornings – 100 reps, with a Torso Twist R&L every 10 reps

Use this link to log in at one of the following times. Please be prompt, we will start right on time. 5:30AM – 7:00AM  – 4:30PM – 6:00PM

Join Zoom Meeting
https://zoom.us/j/5849132404

Meeting ID: 584 913 2404

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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with details to reserve your class.
Please do not just show up unregistered.

OUR DROP-IN RATES

$20 Per Class

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1211 Allen Court Rocky River, OH 44116

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