NEWS

TOPICS Q&A: Intermittent Fasting
MON WOD Recording: “Believe It”
MON Movement: Abs + Mobility

CLASS DESCRIPTIONS:

  • CrossFit – This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
  • Core/Abs – We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
  • Mobility – We’ll stretch, roll, and lax ball to help you stay limber and flexible.
  • Topics Q&A – This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
  • Kids – We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!

WOD

“Fast Cars”
21-18-15-12-9-6-3
Dumbbell Snatch
Burpee Over Dumbbell
1-Leg V-Up

WOD Guidance & Goals:
Use a dumbbell, kettlebell or a plate to do 21 snatches (alternate sides for a total of 21), or scale to a clean if you’re limited going overhead. Once you finish your 21 reps, move to burpees over your equipment (jump laterally). You do not have to open up or jump and clap at the top. Once you finish your 21 burpees, do 21 single leg v-ups (21 total) alternating sides. The scale for v-ups is a single leg tuck up or flutter kicks (do 21 per side). Every round the reps reduce by 3 reps. Target 12 minutes. 

httpv://www.youtube.com/watch?v=RfTnenxvzxE

Post Time to Comments.

BARBELL CLUB

Burgener Strength

1:  10 rounds – Every 2 minutes, complete:
3x snatch from the blocks @ 1″ below the knee (work up to a max triple for the day).

2: 5 rounds (0o minutes): EMOM, complete:
Odd minute = Max rep x DB bench press (Heavy…shouldn’t be able to get more than 10 reps)