Virtual Classes!

Yoga– 10:00AM JOIN HERE

Strength:
Every 2:30 for 5 Rounds
8 Goblet squats (:10 Pause at Bottom of Each Rep)

Conditioning:
3 Rounds
30 Dumbbell Thrusters (15L/15R)
30 Burpees Over the Dumbbell

If you do not have a dumbbell, you can use a kettlebell/barbell or any other weighted object. Complete all 15 reps on one arm before switching to the other.

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Conditioning:
E2MOM 40
1: Run 400m or :50 out/:50 back
2: AMRAP Pull Ups
3: 30 Box Jumps or Tuck Jumps
4: AMRAP Strict Handstand Push Ups
5: Rest

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.

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Strength:
EMOM 10
1: Wall Sit
2:Rest

Conditioning:
For Time
5 Rounds
20 Sit Ups
20 Arch Extensions
Every 1:30 including 0:00 perform 20 High Knees

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Conditioning:

“Bert”
For time
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Strength:
4 Rounds
10 Nordic Curls
10 Max Distance Broad Jumps
Rest 1:30 between rounds.

Conditioning:
AMRAP 9
15 Russian Kettlebell/Dumbbell Swings
20 Double Unders/Penguin Taps

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
3 Rounds
2 – 4 – 6 – 8 – 10 – 12…
Push Ups
After each set of push ups, hold plank a high plank for :10. Continue up the ladder until you fail on either the push ups or the plank. Rest 2:00 after each round.

Conditioning:
For Max Distance
10 Rounds
Run or Row 1:30/Walk 1:30

If your run route is not a loop, after the fifth round, turn around and head back towards where you started.

You can find all of the past workout recordings HERE!!!

“Support Your Local Box” Fundraiser Workout 3

For Time
50 Dumbbell Deadlifts (50/35)
50 Abmat Sit Ups
50 Box Step Ups (50/35)
50 Single Arm Dumbbell Thrusters (50/35)

Time Cap 20:00

If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well. Here are some creative
substitutes:
– Dumbbell of a different weight
– Plastic milk jug
– Can of food
– Water bottle
– Kettlebell

In lieu of an AbMat, roll up a towel to place underneath the small of your lower back. If you don’t have a box, use a sturdy stool, bench, or stair step.

Core Strength:
EMOM 12
1: 0:45 Reverse Plank
3: 5 Each Side Bear Crawl Bird Dogs
4: 5 Each Side Deadbugs (Weighted if possible)

You can find more information about the “Support Your Local Box” fundraiser here: https://games.crossfit.com/open

Virtual Classes!

Yoga– 5:30PM JOIN HERE

Chad Wilkinson
From Patriot Guard:  SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach.  He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was highly decorated and highly respected as a mentor, instructor and brother in arms. He is survived by his wife Sara Wilkinson, CrossFit HQ trainer, and daughter Kinsley.

Conditioning:
“Chad”
1000 Step ups (45lb backpack or weighted vest)

If you do not a box or other sturdy object to step on, go for a 60 minute hike and take a pack.

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Conditioning:

EMOM 30
1: 15 Push ups (Fx: 10 Push Ups)
2: 40 Double Unders
3: 20 Jump Switch Lunges
4: 40 Double Unders
5: :45s Plank
7: 100m Run

If you do not have a 100m run route, run for :30 – :40.