We have five Virtual CrossFit Classes online Monday 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.
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
10 shoulder circles
15 stepping high knees
20 standing calf raises w/pause
15 plank jack+shoulder tap R&L
10 bumper plate squats, or use
a heavy book or Abmat
Workout: Tabata Intervals
20 seconds work/10 seconds rest
x 8 intervals per movement
Thrusters – Light/medium
Hollow rocks or hollow rolls
L.R.C. Crunches (L+R+C=1)
Thrusters – Light/medium (or Air Squats)
** Scaling recommendation, in the 5th/last round, do regular air squats instead of weighted thrusters
Perform all eight(8) 20-second intervals of one movement before beginning the next.
Scoring: Record total number of reps completed of each set of exercises, Example
Bill: 71-42-38-34-55 – 25lb gym bag
3 minutes, max situps, any style
(-; Since we missed this Saturday 😉
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