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We are re-opening the gym for LIVE CLASSES today, with our normal CrossFit Class Schedule, starting at 5:00am. It’s a “NO CLOCK” week 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
Tuesday’s LIVE Workout: An Empty Barbell Complex w/back squats plus Toes to Bar
Wednesday’s LIVE Workout: An Empty Barbell Complex w/front squats plus pullups
Thursday’s LIVE Workout: An Empty Barbell Complex w/snatches and overhead squats, plus ring dips
Friday’s LIVE Workout: Friday Surprise with handstand pushups
We will continue our Online Virtual Classes and will be adjusting the schedule next week for the Virtual Online Classes based on attendance.
CrossFit At-Home Workout
We are starting a “Repeat Cycle” of the past 10 weeks of At Home Workouts. Today we are repeating the workout from 03/24/20, but with 3 rounds instead of 4. When watching the video, ignore the reference to 4 rounds and do 3 rounds today.
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 three Virtual CrossFit Classes online Tuesday for our current members, 7:00am, 4:30pm & 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.
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
20 – Jumping Jacks
10 – Torso Twists R&L
10 – Good Morning, 3 sec D/P/U
10 – Stepping High Knees R&L
10 – Hollow Rock & Rolls
10 Second Eccentric Pushup (1)
Workout: At Home Version
3 rounds, for time, of
30 – Pushup-Hand Release w/Shoulder Tap R&L
40 – Situp – Any style
50 – Flutter Kick
(4 Count)
90 Second Run/Row/Bike/
Jump Rope or ropeless
pogos
Cool Down:
Good Mornings – 100 reps, with a Torso Twist R&L every 10 reps
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 7:00AM -4:30PM – 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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