CrossFit Workout – Wednesday 04/01/2020

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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.
* Here is the new board for Bill & Staci’s Box Bingo – Quarantine Style. The new game start today and runs through the end of April. Yes, prize drawings every week!  Stay tuned. Downoad either the imbedded .jpg image or a PDF file with this link. Crossfit_Bingo_Board_PDF – APRIL FOOLS
** Here is the real board for April’s Box Bingo – Quarantine Style. The new game start today and runs through the end of April. Yes, prize drawings every week!  Stay tuned. CF Cleveland Quarantine Bingo_2020
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: Warmup: 9 Minutes/3 rounds
30 Jumping Jacks
15 KB Swings (light/medium)
10 B.P. Squat w/bus driver R/L
5 burpee
1 Walkout to 5 Supermans
Strength – Instructional:
Isometrics – In Virtual Online Class
Bring a bath or beach towel
Workout: at Home Version
1000 Box Step-Ups
For time 20lb-M/15lb-W
R=1, L=2… Stop every 100 reps, perform 30 jumping jacks, and resume
(Set a Time Cap if needed)
Cool Down: Foam roll quads, hamstrings and calves for 2-3 minutes each leg
Plan on taking a 20-30 minute ‘recovery walk’ at some point today.
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
Join Zoom Meeting
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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