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