200427

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

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon

Metcon (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

200 Meter Run

20/14 Calorie Air Bike
Accessory – Tabata Hollow Rocks

Metcon (AMRAP – Reps)

Home Weight WOD

Tabata (Do 4 Rounds on Right, then Switch to Left)

Russian Swings

Power Cleans

Suitcase Deads

Goblet Lunges

Front Rack Squats

Metcon (Time)

Home No Weight WOD

1 Mile Run

50 Burpees

directly into 2 Rounds:

800m Run

25 Air Squats

Directly into 3 Rounds:

400m Run

15 Push-ups