CrossFit Workouts – Saturday 07/18/2020

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9:00am Online Zoom Class and LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 8:00am.   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.
Saturday’s LIVE Workout: Saturday Surprise – Show up and See!

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 Saturday 05/16/20.  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 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.

https://youtu.be/HXMqlhVEcnk

Warmup: 8 Minutes
10 windmills
10 good mornings
10 air squats
10 strict press (w/PVC, broom stick, etc)
10 shoulder roll out (PVC, stick)
Mix in one 200m run or 40 mtn jacks at any point during warmup
Workout at Home Version
Amrap in 21 Minutes of
21 Lateral Hops over/back
9 DB Thrusters
21 Lateral Hops over/back
9 Devil’s Swings
21 Lateral Hops over/back
9 DB Thrusters
200M Run/40 Mt. Jacks
One Devil’s Swing= 1 burpee + 3 KB Swings (American)
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 9:00AM
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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