200319

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

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

9 Hang Power Cleans 135/95

12 Push-ups

15 Deadlifts 135/95
Peformance – 105/70

Accessory – 3 x Max Weighted Dips + max Dips

Metcon (Time)

No Equipment Home Wod – “JT” Hotel Style

21-15-9

pike press

chair dip

push-up

Metcon (AMRAP – Reps)

20 Minutes:

2 Rounds:

4 Minutes:

10 Ground to Jump and Touch

20 Air Squats

30 Narrow Mountain Climbers

6 Minutes:

16 Push Press

16 Swings

16 Jumping Lunges
Tabata Finisher:

1 – Close Grip Push-up

2 – Single Arm DB Swing R

3 – Hammer Curl to Press

4 – Single Arm DB Swing L