7:00am Virtual Class plus LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   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.
Thursday’s LIVE Workout: A jump rope and core blaster mid-week grinder
Friday’s LIVE Workout: Friday Surprise
Saturday’s LIVE Workout: “Murph”, 7:30am, 9:00am & 10:30am classes on July 4th
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts.  Today we are repeating the workout from Thursday 04/30/20.  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
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/rKvZSiz5CSs
Warmup: 8 Minutes
20 Jumping Jacks
10 FWD Lunges (5R/5L)
20 Bicycle Crunches
10 DB Thrusters (5R/5L)
1 Walkout + Burpee
Workout: At Home Version
AMRAP in 15 Minutes of
7 DB Clean* & Jerk (R)
7 DB Clean* & Jerk (L)
7 Walkout + Burpee
Perform 50 Flutter Kicks(4-C) @ 4:00, 8:00 & 12:00
* Full Squat Cleans, with one DB
Cool Down
75 Good mornings
75 Stepping Butt Kickers R&L
Done 25 each x 3 round
Use this link to log in at 7:00AM. 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
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