Virtual Workouts!!!
CrossFit with Brock – 2:00PM JOIN HERE
AT HOME WORKOUT
Conditioning:
EMOM 30
3 Burpees (Fx: 2 Burpees)
6 Push Ups (Fx: 4 Push Ups)
9 Air Squats (Fx: 6 Air Squats)
All Three Movements Must Be Completed Within The Minute. If You Do Not Complete All Three Movemnts Take the Next Minute Off
Virtual Workouts!!!
CrossFit with Brandon – 1:00PM JOIN HERE
Core Blast with Shauna– 6:45PM JOIN HERE
AT HOME WORKOUT
Strength:
E2MOM 16
1: 8 Each Leg Bulgarian Split Squats (Weighted if Possible)
2: 10 Each Leg Calf Raises
Conditioning:
Death by 30ft Sprint
At 0:00, run 30ft. At 1:00 run 2x30ft. Continue adding 30ft each minute until you cannot complete the distance within the minute. Must reach down and touch the line (like a shuttle run) at each turn.
| Monday | CrossFit 1:00pm | JOIN HERE |
| Tuesday | CrossFit 1:00pm Core Blast TBD | JOIN HERE |
| Wednesday | CrossFit 1:00pm | JOIN HERE |
| Thursday | CrossFit 1:00pm | JOIN HERE |
| Friday | CrossFit 1:00pm | JOIN HERE |
| Saturday | CrossFit 1:00pm | JOIN HERE |
| Sunday | CrossFit 1:00pm Yoga 10:00am | JOIN HERE JOIN HERE |
AT HOME WORKOUT
Strength:
3 rounds
100Ft Single arm Over Head Carry (100ft Left/100ft Right)
Use any object that you can keep overhead for all 100 Feet.
Rest 2 mins between rounds.
Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Handstand Push Ups (Fx: Pike Push-Ups)
Pull-ups
If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both hands. Hands should be about shoulder width apart. Keep your body in a rigid plank and pull/row your chest up to the edge of the table where your hands are located. Be safe, be creative, and use common sense.
Welcome to the future!! Tomorrow morning (Sunday 3/22) we will be hosting our first virtual class at CFR7. Yoga with Kristen will be at 10:00AM. We will be using the meeting app Zoom to make this happen. To join the class you will need to download the Zoom app to your phone or computer and then follow this link: https://zoom.us/j/323840182?pwd=UDQvZThqTjVxRzM4b3ZGYTJkQ01KUT09.
This is our first attempt at getting virtual classes going during the shutdown so PLEASE be patient. We apologize in advance for the technical difficulties that we are bound to encounter.
AT HOME WORKOUT
Skill:
EMOM 10
1: 10 Burpees
2: 25ft Handstand Walk (Fx: 25ft Bear Crawl)
Conditioing:
4 Rounds
400m Run
40 Sit Ups
400m Row or 50ft. of broad jumps
If you do not have a 400m run route, run for 1:00 and then turn around and run back to where you started.
AT HOME WORKOUT
Strength:
5 Sets
10 Good mornings (weighted if possible)
10 Inch Worms
10 Single Leg RDL (Hold Weight If Possible)
Conditioning:
E2MOM 12
1.) 50 Line Hops or 75 Double Unders
2.) Max Effort Alternating Dumbbell Hang Squat Clean and Thrusters
If no DB sub any weight object hang squat clean thrusters
