CrossFit Workouts – Wednesday 06/03/2020

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We are NOW OPEN with LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am. The clock is back on this week, but we will continue 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.
Wednesday’s LIVE Workout: An Empty & Light Barbell Complex of Push Presses & Thrusters
Thursday’s LIVE Workout: A Mid-Week Grinder of KB Swings & ?
Friday’s LIVE Workout: Friday Surprise with

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 Wednesday 04/01/20, but with 500 reps total instead of 1,000 and no Isometric Strength Piece.
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 two Virtual CrossFit Classes online Wednesday for our current members, 7:00am & 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.
Online Virtual CrossFit Class via Zoom and At-Home Workout
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: Warmup: 9 Minutes/3 rounds
30 Jumping Jacks
15 KB Swings (light/medium)
10 B.P. Squat w/bus driver R/L
5 burpee
1 Walkout to 5 Supermans
Workout: at Home Version
500 Box Step-Ups
For time 20lb-M/15lb-W
R=1, L=2… Stop every 100 reps, perform 30 jumping jacks, and resume
(Set a Time Cap if needed)
Cool Down: Foam roll quads, hamstrings and calves for 2-3 minutes each leg
Plan on taking a 20-30 minute ‘recovery walk’ at some point today.
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 7:00AM – 6:00PM
Join Zoom Meeting
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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