CrossFit Workouts – Tuesday 06/23/2020

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:  Two-WOD Tuesday, Death by Pullups and “Annie”
Wednesday’s LIVE Workout: Front Squats 5-5-5-5-5 followed by a Wall Ball Shot finisher
Thursday’s LIVE Workout: Rowing or Running and Pushups, for about 20 minutes
Friday’s LIVE Workout: Deck of Cards.  Show up and see the movements

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 04/21/20.  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.
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.
Warmup: 8 Minutes
15 Samson Stretch (seconds R&L)
15 Butt Kickers
15 Jumping Jacks
10 Pushups w/Shoulder Tap R&L
10 Air Squat
Workout: At Home Version
Two WOD Tuesday
8 Minute AMRAP of
10 1-arm Thruster (R)
10 Bent-over Row (R)
10 1-arm Thruster (L)
10 Bent-over Row (L)
10 Weighted Situp
Rest exactly 2 minutes then
5 Rounds for time of
10 Weighted Step-ups (R&L)
5 Double Squat Burpee
Cool Down:
3-4 minutes, stretch complex
Scorpion -> Cobra -> Child’s Pose
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
Meeting ID: 584 913 2404

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