Monday, March 4, 2019

Hello all!

Stay tuned here and on Facebook for any updates in terms of closures or changes to the schedule due to the weather tomorrow.

Hope you all enjoyed the weekend and are excited to get into some work here this week.

For all those who are finishing up CrossFit 101 welcome to the general population!

We will still be running a CrossFit 101 class on Monday/Tuesday/Thursday nights at 730 and Saturday at 12 that anyone can attend from the gym. We also have LiveFit on M/T/Th/F at 9am.

CrossFit - 6/12/330/430/530/630

Strength

E3MOM x 5 rounds (15mins)

2 Back Squats + 30sec Hollow Hold

Get your back squats done and then from there find some time to get into a hollow hold to work that core.

Conditioning

2min AMRAP - Rest 2 minutes x 4 rounds (16mins)

15 Plate G2OH

10 Plate OH Reverse Lunges

ME Burpee to Plate

LiveFit - 9am

Conditioning

30secs on - 30secs off x 5 Rounds (30mins)

Burpees

MB Thruster

Run

Renegade Row

Row

Mountain Climber

Mobility

Pigeon Pose x 30secs each leg x 2

Child’s Pose x 60secs x 2

Shoulder Banded Stretch x 30secs each arm x 2

CrossFit 101 - 730

Strength

EMOM x 5 rounds (10mins)

0: 5 Back Squats

1: 30sec Plank

Creating a solid back squat and then building that core!. .

Conditioning

2min AMRAP - Rest 2 minutes x 4 rounds (16mins)

15 Plate G2OH

10 Plate Forward Lunges

ME Burpee to Plate

- Team 782