200411

10
Apr

200411

Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
STAY CONNECTED & SUPPORT YOUR FIT FRIENDS WE ARE ALL IN THIS SITUATION TOGETHER! WE ARE STRONGER IN NUMBERS.

IF YOU ARE NOT IN OUR PRIVATE FACEBOOK FORUM EMAIL NIC @[email protected] TO BE ADDED

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 – 30 Minutes:

60 Calorie Row

50 Pull-ups

40 Power Cleans

30 Thrusters

Round 1: 95/65 – 75/55

Round 2: 115/85 – 95/65

Round 3: 135/95 – 115/85

Round 4: 155/105 – 135/95

Round 5: 175/115 – 155/105
RX – Performance

Metcon (AMRAP – Rounds and Reps)

Bootcamp

30 Minutes:

500m Row

3 Rounds of Cindy

Chad (Time)

1,000 Step-ups 24/20″

*if you have a vest or backpack, don it*
yes you read that correctly, one more than 999. Unofficial Hero WOD designed by The Dave Castro. #honorthefallen

Metcon (AMRAP – Rounds and Reps)

Home Equipment WOD

Ascending Ladder for 15 Minutes:

2 Alt. DB/KB Power Cleans

2 DB/KB Goblet Squat 1 1/2’s

2 DB/KB Facing Burpees

4 Alt. DB/KB Power Cleans

4 DB/KB Goblet Squat 1 1/2’s

4 DB/KB Facing Burpees



* Continue adding 2 reps to each movement