CrossFit Workout – Wednesday 03/18/2020

[vc_row][vc_column][vc_video link=”https://youtu.be/ArfLjC34DUE” video_title=”1″][vc_column_text]

Ohio Gov. Dewine ordered gyms and fitness centers closed as of 3/17/2020. We have canceled  live classes at the facility until further notice, and will comply with any future changes in his plan.   We will post details on a day by day basis as we learn more.
To keep you on a somewhat workout schedule, we will be hosting video teleconference classes for current members to attend online. You can perform the exercises at your location until we resume live classes at the gym.
We will host several online classes each day for current members with exercises that can be done at your location. This will be done using Zoom video conferencing technology. This technology is free for you to use, and accessible from any mobile device or desktop computer connected to the Internet.
Online Class via Zoom and At-Home Workout
What you need: A chair, preferably a kitchen chair or one with a firm seat. A table, 2nd chair or PVC/broom handle for help with balance. An abmat or rolled up towel for support of your lower back during situps.
Warmup: 8-10 minutes of 10 reps each: Situps, Supermans, Plank Jacks, Bodyweight Good Mornings & Air Squats
Lower Body Strength: Slow Motion Isometric Squats 3-2-1
Workout: Squat Ladder – EMOM, every minute on the minute
4-8-12-16-20-24-28-32, then 24-20-16-12-8-4 at choice of rest

* If you do not complete the set of 32, rest one minute and begin the down ladder segment at the number of your last successful round of squats.

Post the highest round successfully completed in one minute during the Up Ladder segment, and ending time of overall workout.
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 – 9:15AM – 4:30PM – 6:00PM
Join Zoom Meeting
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404
Beginning Wednesday afternoon, we will have an “Equipment Loaner” program in place for members who maintain their current membership status, allowing them to borrow certain pieces of gear for use in their home-based workouts. We appreciate your support and we’re working hard to continue to help you stay active and healthy during this very challenging time. More details will be announced as soon as they are completed.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

Leave a Comment

Your email address will not be published. Required fields are marked *

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.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To hear from You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

We offer our drop ins to experienced members of another
CrossFit affiliate. If you would like to reserve a spot, simply fill out the form below and one
of our coaches will reach out to you
with details to reserve your class.
Please do not just show up unregistered.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

1211 Allen Court Rocky River, OH 44116

PHONE:

GIVE US A CALL
(216) 812-7841

OUR PRICING IS SIMPLE,
with no contracts

We Want To Offer You
The right Membership For YouR NEEDS.

Simply fill out the form below
& one of our coaches
will send you information
on getting started

GETTING STARTED IS EASY!

Simply fill out the form below to schedule a
brief phone call for your free visit.

You can choose a free CrossFit LITE workout or an in-person
meeting and tour to discuss what you want help
with accomplishing.
We are excited to meet you!