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We are NOW OPEN with LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am. It’s a “NO CLOCK” week to ease everyone back into the gym. Think of this as “Spring Training”, where we will be getting back to barbell basics before upping the intensity in the coming weeks. 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.
Friday’s LIVE Workout: Friday Surprise, with a little inversion work mixed in an AB/Core Grinder, ending with a few minutes of Backward Lunges.
Online Virtual CrossFit Class via Zoom and At-Home Workout
We have two Virtual CrossFit Classes online Friday for our current members, 7:00am, & 9:15am, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
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 1
CF Cleveland AB Routine+
Samson Stretch R&L
Situp
Squat
Flutter Kick
Plank Jack
Bicycle Crunch (R&L=1)
Supermans
Workout – At Home Version
Partition Any Way *NFT
35 minute time cap
50 Pushup Negatives 10+ seconds
50 Weighted Glute Bridge L&R. 40/30
50 Bent Over Row L&R. 40/30
50 Weighted RDL (Romanian Deadlift) 55/45
5 Minute Plank Hold
— We recommend breaking up the movements into five rounds, but you can partition any way you want, in any order, just get it all done.
Cool Down: 5 Walk-out to 5 Supermans
*NFT = NOT FOR TIME
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 7:00AM – 9:15am
Join Zoom Meeting
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404
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