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.
Friday’s LIVE Workout: Friday Surprise – Similar to what’s posted below
Workout: At Home Version: There is no Virtual Online Zoom Workout today.
Warmup: 8 Minutes
20 -Bicycle Crunch
20 – Plank Jack
10 – Stepping High Knees (R&L)
10 – Pushups
5 – Walkouts
5 – Squat + Lunge R + Lunge L
1 – 200M run (just one anytime)
Workout: At Home Version
3 Minutes max reps of
KB Swings (Russian + American = 1)
Choice of (Good Mornings, Burpees, Box Jumps, Double Unders, 1000M run or 1000 M row)
* Perform a 200 meter run or 100 Single Unders between rounds, plus 20-30 seconds rest.
Record total reps of each round plus reps and choice for final round
Stretch Complex: Scorpion to Cobra to Child’s Pose