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.
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: 9 Minutes
25 – Jumping Jacks
15 – Good Mornings
10 – Pushups
10 – Bumper Plate Squat w/Bus Driver R&L
10 – Glute Bridge
1 – 300M run (just one anytime)
Workout: At Home Version
5 rounds, NOT for time, of
15 – Pausing Goblet Squat (3 seconds at bottom)
30 – Flutter Kick – 4 Count
Rest approximately 1 Minute
Use the heaviest weight you have for the Goblet Squats, you may start lighter and increase each round
One Mile Run or max single unders in 7 minutes