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.
Monday’s LIVE Workout: A typical Monday grinder with front squats, plyo pushups and KB swings Tuesday’s LIVE Workout: Split Jerks strength or skill + a spicy finisher (Deja Vu) Wednesday’s LIVE Workout: Back Squats, heavy, and ? Thursday’s LIVE Workout: Mid-Week Recovery / Grinder Friday’s LIVE Workout: Friday Surprise – Show up and see.
Workout: At Home Version: There is no Virtual Online Zoom Workout today.
Warmup: 8 minutes
100 single unders or ropeless pogos
15 Good mornings
10 Squat + Lunge (R) + Lunge (L)
10 Flutter Kicks (4-count)
Workout: AMRAP in 18 Minutes of
5 Goblet squat + Lunge (R) + Lunge (L)
10 Pushup – Doube Hand Release
15 KB Swings (Russian + American = 1 rep)
Perform 6 burpees at 6:00 and 12 burpees @ 12:00
Cool Down: One more round of the warmup, backwards