NEWS

WED WOD Recording: Mount Cook
WED CORE/MOBILITY Recording: Here

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

“My Type”
AMRAP 12
12 In and Outs
12 Side Bends
12 Dumbbell Step Ups
12 Glute Bridges

WOD Guidance & Goals:
The in and out is a  modified burpee,  jump your feet back into a plank position then immediately jump them outside your hands then jump and clap. These should take :30. The side bends are 12 per side (:48 total) as well as the weighted step ups. Do step ups with one dumbbell held any way you’d like except resting on your knee. To perform the glute bridges plant your heels into the floor, shoulders stay on the ground, and squeeze your butt up and together without hyperextending your back. Return back and butt to the floor after every squeeze. Target 4+ rounds. Recommended weights (50/35).

httpv://www.youtube.com/watch?v=kcsJ4GLQjQQ

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