Can you believe it is January 24th already!
Great to see some new faces back this new year and lots of new faces within our new programs.
Our teens having been coming in and crushing it as well as always!
Hope your year is starting off the way you wanted it to!
CrossFit - 6/12/330/430/530/630
10mins to work up to a heavy 5 rep strict press
We will build some upper body strength here getting you ready for the workout. Try to get in about 4 good working sets after getting warmed up.
3 Rounds - 1min on - 1min off at each station
HSPU/Pushups/Box Pushups/Ring Dip
Burpee Box Jump
We will divide you into 4 teams and you can start at whatever station you choose. You will do a minute of work and then rest a minute before moving on to the next station. Go hard and earn that recovery.
LiveFit - 9am
30secs on - 30secs off x 4 rounds
Goblet Walking Lunges
2mins on - rest 2mins x 3
20 Jump Jacks
Max effort Shuttle Runs
For 2 minutes start with your 10cals and then your 20 jump jacks and with whatever time you have left complete as many 25 foot shuttle runs as possible.
CrossFit 101 - 730pm
Review Presses and Squats
Before getting into your work tonight you will review the 3 types of squats and presses you have learned.
Strict/Push Press/Push Jerk
This will all be done with just the PVC pipe. I am sure you have been practicing.
Practice - 3reps for 4sets
Work with a partner and/or band for 8 minutes to get your 4 sets in and build some strength.
18min Partner AMRAP
6 Burpee Box Jump Overs
9 Ring Rows
12 Walking Lunges
15 DU’s/30 SU’s/30secs skipping practice
A new style of a workout with a partner. Partner A will do 6 BBJO and then partner B will do 6 and then partner A will do 9 ring rows and partner B will do the same and so on and so forth. Get after it.
- Team 782