Come one, come all to get in some training.
We have realized there have been some parking issues at the 330/430/530 classes.
We ask the parents picking up the kids from the 330 class to pull up beside the Home Depot service road and your teens can walk up there to meet you. A two minute walk to cool down after the workout will be good for them, I promise. For the 430/530 classes Mike and I and some other coaches will be moving our vehicles out of the parking lock so this will clear up 4+ more spaces during this busy time. If you still find it too packed you can park over the in the Benevolent Irish Society parking lot and walk over. We ask those parking in our lot to still park the right way leaving enough space for us to fill our parking lot! Thank you!
CrossFit - 6am/12/330/430/530/630
Tabata - 20secs on - 10secs off x 8 rounds (4mins) at each movement
Burpee Bar MU’s/Pullups or Ring Rows
Box Jump Overs
After a warmup to get your shoulders and movement ready we’ll dive right into this fun little piece of skill/core/cardio work before getting ready for the workout.
15min Hard Time Cap
6 Bar MU’s/9 C2B or Pullups or Ring Rows
12 Burpee Box Jump Overs
Rest 2 minutes b/w rounds
The 15 minute hard time cap is there to make sure you go hard and scale appropriately for all the movements.
LiveFit - 9am
30 secs on - 30secs off x 4 rounds
Bike for Cals
20secs on - 10secs rest x 6 Rounds
Hang from Bar
Left Foot Balance
Right Foot Balance
Some work on the core and balance here.
2min Shuttle Wheels
2min Shoulder Mobility
Box Dips x 6reps x 4 Sets
WBS x 10reps x 4 sets
10 Shuttle Wheels
10 Ball Slams
10 DB C & J (5 per arm)
CrossFit 101 - 730pm
Strength & Skill
0: 2-3 Wall Walks
1: 3-5 Strict Pullups
Work hard here on some gymnastics skills.
We’ll work on alternating the dumbbell and moving the weight with your legs and keeping that back flat.
10 Shuttle Runs
10 Ring Rows
10 DB Snatch
Do CrossFit they said. They said it would be fun.
- Team 782