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: 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 Wednesday 05/06/20.  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
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
50-Single unders or Low Pogos
10-Shoulder Rollout – PVC or band
10-Overhead Squat – PVC or band
10-Good Morning – PVC or band
10-Torso Twist R&L
1 Walkout into 5 Supermans
Workout: At Home Version
5 Rounds of
1:15 Pausing Goblet Squats- 3 seconds
1:00 Plank Hold w/Shoulder Taps R&L
1:00 Flutter Kick/Jackknife Situp (Alternate Rounds)
:30 Rest
Pause for 3 full seconds at the bottom of each squat, pop up quickly. Do barbell back squats if available, start at 25% of your 1RM. Increase weight each round or go heavy and stay at the same weight, your choice. Record heaviest weight used at least one round, no scoring on taps and Abs, do strict reps.
Cool Down/Finisher:
Max Double unders or High Pogos in Four Minutes, record total
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