CrossFit Workouts – Thursday 06/04/2020

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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.
Thursday’s LIVE Workout: A Mid-Week Grinder of KB Swings & ?
Friday’s LIVE Workout: Friday Surprise with

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 two Virtual CrossFit Classes online Thursday for our current members, 7:00am & 6:00pm, 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 Thursday 04/02/20.
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.
Warmup: 10 Minutes
15    Good Mornings
15    Bicycle Crunches
10    Windmills R&L
10    Torso Twists R&L
5      5-second Isometric Hold(max) See video
5      1-Arm Push Press R&L
Strength: Built into WOD
Workout: at Home Version
4 Rounds, Not For Time
5      10-second Isometric Hold(max) See video
5      Pushup Negatives 10+ seconds/eccentric
400M Run/500M Row, or 200 single unders, with or without rope(Pogos)
Cool Down:   5 x 10-second Samson Stretch 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 – 6:00PM
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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