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.
Wednesday’s LIVE Workout: Deadlift to 2 Rep Max,
Thursday’s LIVE Workout: A jump rope and core blaster mid-week grinder
Friday’s LIVE Workout: Friday Surprise
Saturday’s LIVE Workout: “Murph”, 7:30am, 9:00am & 10:30am classes on July 4th
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 Wednesday 04/29/20.  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: 10 Minutes
20 Slalom Hops R&L
10 Sumo Deadlift High Pull
10 KB Swing
5 Burpee Broad Jump(or Box Jump)
* Perform ONE 200M run, 250M Row, 60 D/U OR 120 S/U at any point during the warmup
Workout: At Home Version
5 Rounds, For Time
20 Sumo DL High Pull
20 Box Jump/Broad Jump
200M Run / 250M Row
or 60 D/U or 120 S/U
Cool Down
KB Swings, max reps in 4 minutes, rest as needed


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