Hello one and all!
LiveFit and CrossFit 101 are on the go now. Still room in both programs. 1-2 spots left for the CrossFit 101 program and then 3-4 spots for the LiveFit program. Get your friends involved before the weekend. Any questions for these programs let us know.
As well a reminder that tomorrow night there is no Olympic Lifting class. We are going to start a barbell club starting Saturday, January 25 at 9am. This program/group will run twice a week on Saturdays at 9am and Tuesday evenings at 630pm. Details to follow. Membership space for this program will be limited.
CrossFit - 6am/12/330/430/530/630(open gym)
With a team of 3 - Waterfall Style - 4 Rounds
8 Shuttle Runs
One partner starts on the rower. As soon as they finish the rower, the second partner will go, while partner A goes to the burpees and then once partner B finishes the rower, partner C will start on the rower.
With a team of 3 - 1 Round each
30 DB Cleans
20 DB Squats
10 DB Devil’s Presses
Same here. Get a team of 3. This time though partner 2 goes after partner 1 has finished everything.
LIveFit - 9am
20secs on - 10secs off x 8 Rounds at each station
20on - 10 off x 16 rounds - alternating movements
Russian Twists w/ MB
CrossFit 101 - 730pm
Strict Press x 4reps x 4sets
Knee Tuck/Leg Raise/T2B Skill Work
We’ll take about 20 minutes here to work on these two skills. Some upper body strength and then some core work.
9 MB Situps
Now we take that strength and add some conditioning to you workout.
- Team 782