200318

Announcements

TODAY NJ ANNOUNCED THE CLOSURE OF ALL FITNESS CENTERS, BARS, RESTAURANTS, MOVIE THEATERS AND CASINOS DUE TO COVID-19 WE ARE IMPLEMENTING OUR STAGE 2 OF OUR CONTINGENCY PLAN AND WILL BE POSTING AT HOME WORK OUTS AS WELL AS VIRTUAL CLASSES. PLEASE REMAIN CALM, WE WILL GET THROUGH THIS TOGETHER AS A COMMUNITY. STAY WITH US, THIS IS TEMPORARY AND WE WANT TO BE ABLE TO OPEN OUR DOORS AGAIN AS SOON AS WE CAN. WE NEED EACH OTHER NOW , THAN EVER BEFORE. STICK IT OUT WITH US.

Community Fitness Barbending – CrossFit

Warm-up

Agile 8 (No Measure)

1- IT band roll

2- glute roll

3- adductor roll

4-rollover into v- sit *10

5- hip circles by 5 R/L

6- mini samson stretch*20

7-frog jumps *10

8- static hip flexor stretch 3*10 sec per leg

Weightlifting

Paused Back Squat + Back Squat (20 minutes to build heavy)

hold hole for 3 seconds

Metcon

Metcon (Time)

3 Rounds:

30 Slamballs

20 Single Dumbbell Box Step-ups 50/35 to 24/20″

400 m run
Accessory – 50 DB Hip Bridges & 50 banded hamstring curls (recruit a partner) AFAP

at home – use a MB if you have for slam balls & chair step-ups

Metcon (Time)

Home Wod

3 Rounds:

50 Unilateral BW RDL’s

20 DB/KB chair step-ups

400m run

*wear a vest if you have one* – hit the track or measure out a 200m mark from your house, hit the landmark & return home*
add that 200m jog out & back as part of your extended warm-up. Track it on your health app or GPS it with google maps 😉