7:00am Online Zoom Class and LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am. We will continue to ease everyone back into the gym, but we’ll be adding some heavier weights into the mix. 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.
Thursday’s LIVE Workout: Rowing or Running and Pushups, for about 20 minutes Friday’s LIVE Workout: Deck of Cards. Show up and see the movements
CrossFit At-Home Workout
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts. Today we are repeating the workout from Thursday 04/23/20. You can compare your results.
If you are not a current member and are enjoying our daily At-Home Workouts, please consider supporting our efforts during this forced shutdown. https://bit.ly/2L6oy8k_contribute
We have one Virtual CrossFit Classes online Monday for our current members at 7:00am, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
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: 8 Minutes
10 Shoulder Rollouts
10 Good Mornings
20 S/U or Low Pogos
20 D/U or High Pogos
10 Lunge 5R/5L
1 Slow Inchworm into 5 Piked Pushups
Workout: At Home Version
16 Minute AMRAP of
20 Forward Lunge (10L/10R)
10 Handstand or Piked Pushup
20 Backward Lunge (10L/10R)
10 Dip – Ring, Chair or Bench