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.
Friday’s LIVE Workout: Friday Funday/Task List WOD – 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 Friday 05/08/20.  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.
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.


Warmup: 8 Minutes
1-2-3-4-5-6-7-8-9… reps of
Butt Kickers
Lying Leg Raise W/hip thrust
One Inchworm + Shoulder Taps R&L
Workout: At Home Version
“Deck of Cards”
Heart = Hollow Rock & Roll
Diamond = Dips Chair/Bench/Floor
Club = Sumo DL High Pull
Spade = Shoulder Taps* R&L
Aces = High Pogos/60 seconds
Jokers = Burpees/90 Seconds
* Shoulder taps from Piked Position
Cool Down: 2-3 rounds
60 second Plank Hold
30 Good Mornings
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