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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.
Get ready for another game Box Bingo for the month of April. We’re doing our version of a Quarantine Bingo that includes things you can do around the house in addition to fitness activities. Stay tuned for the board for Bill & Staci’s Box Bingo, aka B.S. Bingo, Quarantine Version. Of course we’ll have the usual prize drawings just like before.
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: 15 reps x 2
CF Cleveland AB Routine+
Samson Stretch R&L
Situp
Squat
Flutter Kick
Plank Jack
Bicycle Crunch (R&L=1)
Supermans
THEN PERFORM 2 ROUNDS OF
10 KB SWINGS & 10 PLANK JACKS
AS A PRIMER FOR THE WORKOUT
Strength: Isometrics – In Virtual Online Class
Workout, at Home Version
AMRAP in 11 Minutes of
31 KB swings 55/40
31 Plank jacks
Do this Fast & Furious
AfterWOD & Cool Down
Wall Sit / Iron Chair
Hold for 3 minutes, in as many attempts as necessary.
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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