200424

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

Weightlifting

Thruster (15 minutes to build AHAP)

Metcon

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters 115/85
Perfromance – 95/65

The 555 Standard (Time)

5 Rounds:

15 Air Squats

15 Burpees

15 Hand Release Push-ups

*If you have a vest, don it.*
Home No Equipment WOD

Metcon (Time)

Home Weight WOD

50 Bell OH Walking Lunges(25/side)

50 Bell Lateral Lunges

50 Goblet Squat 1 1/2’s

*EMOM 5 burpees or pike presses*
Accessory:

50 Bell Calf raises/leg

50 Bell Russian Twists