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Back Squats today in the 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.
Wednesday’s LIVE Workout: Back squats 5-5-5-5-5 followed by a wall ball shot finisher
Thursday’s LIVE Workout: Helen ++
Friday’s LIVE Workout: AB/Core & Posterior Chain punisher
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 04/08/20. 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 Wednesday 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/VRr28JFBe-I
Warmup: 9 Minutes of
20 – Jumping Jacks, Double unders
or rope-less high-pogos
20 – Planked Shoulder taps R&L
10 – RDL using workout weight
10 – Bumper Plate Squat with Bus Driver L&R at bottom
1 – Walkout to 5 Supermans
Workout at Home
Pausing Goblet Squats w/ 3-5 second pause at bottom/each rep
for 90 Seconds x 5
A new round starts every 4 minutes
Perform five reps of pushup negatives, 10-12 seconds per, after each set of Goblet Squats
30-55Lbs Men / 15-35lbs Women
Increase or stay the same each round
AfterWOD
Max B.P. squats in 4 minutes, climbing one rung of a burpee ladder (1-2-3-4-5-6…) after every 20 squats
Cool Down
3-5 Min. Legs up the Wall Pose
@20+1 @40+2 @60+3 @80+4 @100+5….
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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