This Weeks Schedule:
CrossFit Live Classes
Monday - Friday
6 am - In Front of the gym
9:30 am - In Parking Lot
1 pm - In Front of the Gym
4 pm - In Front of the Gym
6:30 pm - In parking lot
Saturday and Sunday
9 and 10:15 am - In Parking Lot
Boot Camp - All Classes in Front of Gym
Tuesday, Wednesday and Thursday 7:15 pm
Saturday 8 am
CrossFit Zoom Classes
Everyday 10 am
Monday - Friday 6:30 pm
CrossFit
Warmup
TABATA (:20 ON/ :10 OFF)
MOVT 1 - Air Squat
MOVT 2 - Up-Down
Into…
2 SETS
10 Alternating Groiners (with a
reach to the sky)
:20 DB Front Rack Hold
10 Push-Ups to Down Dog
(active press back & :01 hold)
FOR TIME
100 DB Front Squats
(40/30) (30/20)
*Every minute including at 0:00,
perform 5 Burpees
4 SETS FOR QUALITY
8/8 Single DB Around the
Worlds
10 Slow Alt. Side Lunges
12 Slow Single DB Curls
CrossFit Zoom WOD
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
FULL-BODY STRENGTH
EMOM x 6 MINUTES
MIN 1 - :50 Slow Alt. DB Floor Press
MIN 2 - :50 Slow Plank to Pike
-1:00 Rest
EMOM x 6 MINUTES
MIN 1 - :50 Single DB Swing
MIN 2 - :50 DB Heel Taps
FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups
-2:00 Rest
AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups
FINISHER
EMOM x 5 MINUTES
10 Single DB Bicep Curls + 10
Single DB Overhead Tricep
Extensions