CrossFit Workouts – Friday 06/05/2020

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We are NOW OPEN with LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am. The clock is back on this week, but we will continue 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

CrossFit At-Home Workout
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
We have one Virtual CrossFit Class online Friday for our current members at 7:00am, 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
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts.  Today we are repeating the workout from Friday 04/03/20.
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.
https://youtu.be/z8hRlW0-YOU
Warmup: 10-12 Minutes
20 Butt Kickers
15 Jackknife Situps
10 B.P. Squat w/bus driver R/L
10 Supermans
5 Lunge, L+R=1 (10 total)
Alternate forward & backward
each round
5 Pushup w/shoulder tap R&L

At Home Workout
4 Rounds, max reps with active rest
20 – Forward Lunge R1/L2
20 – Backward Lunge R1/L2
Then perform max reps of full-range Mountain Climbers to 2:30 on the clock. Record reps.
Perform one minute of flutter kicks & rest 30 seconds after
each round (strict form, not scored)

Cool Down: Max plank hold, one attempt
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 7:00AM
Join Zoom Meeting – PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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