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.
Wednesday’s LIVE Workout: Midweek Grinder & skills day
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 Wednesday 05/20/20.  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/meQcHsC1VVw
Warmup: 8 Minutes – CF Cleveland Ab Routine+
10 reps each of Samson Stretch, Situp, Squat, Flutter Kick, Plank Jack,
Bicycle Crunch & Supermans
Workout: At Home Version
“BlackJack”
Lunge (R=1, L=2) 21—> 1
Plank Jack 1—>21
Each Round Totals 21 reps
PLEASE WATCH VIDEO FOR REP SCHEME EXPLANATION
AfterWOD/Finisher: 1 Mile Run, for time
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