CrossFit Workouts – Monday 06/08/2020

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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, but we’l be upping the opportunity for you to increase your intensity.  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.
Monday’s LIVE Workout:  A typical Monday grinder with DB snatches, toes to bar, box jumps and short runs.
Tuesday’s LIVE Workout:  Light/medium weight barbell work including floor press, barbell rows and sumo DL high pulls followed by a spicy triplet of sumo deadlift high pulls, burpees and push presses, fast and furious
Wednesday’s LIVE Workout: Back squats 5-5-5-5-5 followed by a wall ball shot finisher
Thursday’s LIVE Workout: Helen ++
Friday’s LIVE Workout: AB/Core & Posterior Chain punisher

CrossFit 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 Monday 04/06/20.  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
We have one Virtual CrossFit Classes online Monday 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.
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: 8-10 Minutes
15 Slalom Hops R&L=1
10 Weighted Glute Bridge 5R & 5L
10 Bent Over Row 5R & 5L
5 Air squat, pause 2 sec at bottom
5 Lunge – right
5 Lunge – left
5 Walkouts
Workout: At Home Version
2 Minutes, Max reps
Goblet Squat or Air Squat
Pushup – hand release
L.R.C. Crunch
Double Under
Plank Hold, weight optional
Double Under
L.R.C. Crunch
Pushup – hand release
Goblet Squat or Air Squat
Perform straight through with
no break in the clock
Cool Down: Side plank, One minute R&L
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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