CrossFit Workouts – Thursday 06/11/20

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7:00am Online Zoom Class and LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am. We will continue to ease everyone back into the gym, but we’ll be adding some heavier weights into the mix.  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: 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 Thursday 04/09/20.  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 Wednesday 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 Minutes of
2 – Broad Jumps
4 – Russian Twist R&L w/press
6 – Shoulder Tap Pushups
8 – KB Swings
10 – Abmat Situps
1 – Walkout to 5 Supermans
Workout At Home
6 Rounds, for time, of second pause at bottom/each rep
10 Broad Jump
20 Russian Twist R&L w/Press
30 KB Swings 55/40
Mix in 1000 meters of running or rowing, partitioned any way
(125 single unders = 200 meters)
Cool Down
10-ish seconds in each position, x 2
Forward Fold – Narrow Stance
Standing Global Arch
Forward Fold – Hip-width Stance
Standing Global Arch
Forward Fold – Wide/Sumo Stance
Standing Global Arch
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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