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.
Tuesday’s LIVE Workout:  Pullup strength work plus a spicy goblet squat & horiz. ring row workout
Wednesday’s LIVE Workout: Recovery workout, sprints/wall ball situps and weighted stepups,
Thursday’s LIVE Workout: Heavy thrusters to a 2-rep max + a finisher
Friday’s LIVE Workout: Friday Funday/Task List WOD – Show up and see.
Workout: At Home Version:  There is no Virtual Online Zoom Workout today.
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts.  Today we are repeating the workout from Tuesday 05/05/20.  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.
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before doing the workout on your own.

Warmup: 8-9 Minutes
R&L Samson Stretch (10 Seconds)
20 Jumping Jacks
15 Jackknife Situps
10 BP Squat w/Bus Driver R&L
1 Inchworm into
5 Piked Pushups
Workout: At Home Version 05/05/20
5 Rounds for time of (20 Minute Time Cap)
10 DB Shoulder Press (R)
10 DB Bent Over Row (R)
10 DB Shoulder Press (L)
10 DB Bent Over Row (L)
10 Burpee Broad Jump
40 Bicycle Crunch (R&L=1)
*Push Presses may be performed as needed, attempt strict presses each round for as long as you can continue.
Cool Down:
3 Minutes, for completion Weighted RDLs


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