CrossFit Workouts – Wednesday 05/27/2020

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We are NOW OPEN with LIVE CLASSES at the gym, 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. You must RSVP to reserve your spot.
We will continue our Online Virtual Classes and will be adjusting the schedule next week for the Virtual Online Classes based on attendance. Please RSVP for these times also.
Online Virtual CrossFit Class via Zoom and At-Home Workout
We are in a “Repeat Cycle” for the Virtual Workouts.  You can compare your results to March 25, 2020.
We have five Virtual CrossFit Classes online Wednesday for our current members, 5:30am, 7:00am, 9:15am, 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.
** You must RSVP to the Virtual Class time using WODhopper.  If there are not at least two people who RSVP for the 5:30am class by 9:00pm Tuesday night, that class will be canceled.
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: 3 rounds or 10-12 minutes of
50 – Single under or ropeless/pogos
5 – Walkout + Burpee
5 – Tempo Bumper Plate Squat
w/ bus driver R&L (bottom)
Tempo = 10 5 x 2
10 second lowering(eccentric)
5 second pause w/bus driver R&L
Stand quickly(concentric)
2 second pause between reps
Workout at Home:
Tempo Goblet Squats – 5-5-5-5-5
Tempo = 10 5 x 2
Every 4 minutes
20-35Lbs Men / 10-25lbs Women
Increase or stay the same each round
* Perform 90 seconds of LRC crunches between each round
AfterWOD & Cool Down:
Max air squats in 3 minutes then
3-5 Min. Legs up the Wall Pose
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 5:30AM – 7:00AM 9:15am — 4:30PM – 6:00PM
Join Zoom Meeting
Meeting ID: 584 913 2404


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