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.
We have another CrossFit Kids Virtual Workout at 2:00pm today. Please use the same Zoom link as our Online Virtual CrossFit Class listed below. Coach Courtney will lead a one hour class involving a warmup, workout, brain buster, and cool down! The classes will be geared to six years and older, but, using parent discretion, all ages are welcome. Parents are not needed to join in on the class, but are welcome to do the workout as well
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: 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 3-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
Max B.P. squats in 4 minutes, climbing one rung of a burpee ladder (1-2-3-4-5-6…) after every 20 squats
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. 5:30AM – 7:00AM 9:15AM-4:30PM – 6:00PM