CrossFit Workouts – Saturday 06/06/2020

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We are NOW OPEN with LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 8:00am on Saturday. 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.
Saturday’s LIVE Workout: Show up and see what’s on the Whiteboard

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 Classes online Saturday for our current members at 9:00am, 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 Saturday 04/04/20.
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/Gns7doDfeSQ
Warmup: 8 Minutes
1-2-3-4-5-6-7-8-9…. Reps of
Climb the ladder for 8 minutes
Burpee
Hollow Rock & Roll
KB Swing
* Perform 10 Jumping Jacks at the start of each round
Workout At Home Version:

Pushing Helen++ 5 Rounds for Time
400 Meter Run/500M Row
21 KB Swings 55/40
12 Pushups, hand release with
shoulder tap R&L at top of each rep

Substitutions for run or row:
1000 Meter Bike (or about 2 minutes) 75 Double Unders or
150 Backward Single Unders or
225 Single Unders
(with or without a rope-Pogos)

Cool Down:
Weighted Abmat situps 10-20lbs, Max rep in 3 minutes
Use this link to log in at 9:00AM. Please be prompt, we will start right on time.
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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