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.
Tuesday’s LIVE Workout: Two WOD Tuesday, Rowing sprint intervals and a sporty KB AMRAP finisher Wednesday’s LIVE Workout: Pullup strength work plus a CF Football style Deadlift EMOM (heavy) Thursday’s LIVE Workout: Mid-week grinder, hammering abs and triceps Friday’s LIVE Workout: Friday Surprise – Show up and see.
Workout: At Home Version: There is no Virtual Online Zoom Workout today.
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts. Today we are repeating the workout from Tuesday 05/12/20. 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
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before doing the workout on your own.
Warmup: 9 Minutes
9-Butt Kickers or High Knees
9-Sumo DL High Pull
9-BP Squat w/ bus drivers
1-Slow, Strict Inchworm to 5-Piked pushups
Workout: At Home Version
4 Rounds, with rest
24 DB Snatch 12R/12L
12 Handstand Pushup
Weighted Situps to 3:00
Rest 45 seconds in Plank
12 single-arm snatches each arm each round, alternate at your choice, at the hang or to the floor.