CrossFit Workouts – Tuesday 06/16/2020

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.
Tuesday’s LIVE Workout:  Barbell power cleans and jerks, followed by “Grace”
Wednesday’s LIVE Workout: Deadlifts 5-5-5-5-5 followed by a KB Swing finisher
Thursday’s LIVE Workout: DB power cleans and jerks, and a spicy conditioning piece
Friday’s LIVE Workout: Friday Surprise


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 Tuesday 04/14/20.  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 Monday 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.
https://youtu.be/gHwhLr58foM
Warmup: 10 Minutes
10 – Shoulder Rollouts
10 – Good Mornings
10 – Supermans
5 – Lunges R&L=1
5 – Squat & 1/4
50 – Single Unders or Pogos
Isometric Strength
Done in Virtual Class
Workout – At Home Version
13 Years CF
FAST AND FURIOUS
AMRAP in 13 minutes of
13 Goblet Squat & 1/4
13 DB Push Press
26 Plank Jacks
Goblet Squat – 1 DB/KB
Push Press – 2 DBs
Men 25-35lb/Women 15-25lb
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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