07042020

The Prep

Foam Roll-10 minutes (be sure to wipe it down before and after)

“The CrossFit Warm-up”

Workout of the Day

“1776”

Four Rounds

10 Front Squats (155/105)

7 Toes-to-bar

70 Double-unders

6 Turkish Get-ups

Then, in teams of two:

Complete 1776 Skips of the jump rope (use your own rope and stand) 

The Restoration

Freestyle

07032020

The Prep

Foam Roll-10 minutes (be sure to wipe it down before and after)

“The CrossFit Warm-up”

Workout of the Day

Tabata:

Hand-to-hand Swings

Sit-outs

Rest 1 minute in a wall-sit

Hand-to-Hand Cleans

Jackknives

Rest 1 Minute in a Low Plank

Rack Lunges

Bent Over Row

Rest 1 Minute in a Handstand

Lateral Swing

Halo

Rest 1 Minute 

X3

07022020

The Prep

Foam Roll-15 minutes (be sure to wipe it down before and after)

General Group Warm-up

Workout of the Day

Light cardio at a brisk pace for 10 minutes

Then 2 minutes per side, per stretch

Overhead Banded Distraction

Pigeon Stretch

Banded Pec Stretch

Couch Stretch

Leaning Medball Extension

-You may use this time as a make up day as well

07012020

The Prep

Foam Roll-10 minutes (be sure to wipe it down before and after)

Joint Prep

Then–Jump rope 5 minutes

Workout of the Day

Test#4

40 Minte Amrap

Run a mile

Row a Mile

Mobility

Calf Stretch

Couch Stretch

06302020

The Prep

Foam Roll-10 minutes (be sure to wipe it down before and after)

General Group Warm-up

Workout of the Day

Test#2

Part 1

Fifteen minutes to establish a 12 rep max Deadlift

Part 2

Test #2

21-15-9

Burpees

American Swing

Rest 3 Minutes

21-15-9

Calorie Bike (will call an audible of 63-45-27 Double-unders if more people than bikes) 

Medball/Deadball Over The Shoulder

-make sure to respect social distancing. We will not be sharing equipment

Mobility

Overhead Banded Extension

Hip Flexor Stretch

06292020

The New Schedule begins!!!

Rules of the road:

  1. Wear a mask in the building and leading to your workout
  2. You must get your temperature checked before each workout
  3. You mus signt a liability waiver upon your first day back!
  4. You must put your mask back on when walking through the clubs, and directly after your workout (once your breathing is back to normal)
  5. You must wipe down equipment before and after use.
  6. You may not share equipment. Adjustments will be made if there is not enough equipment available
  7. Social Distancing must be practiced at all times. Spots have been marked on the floor, and should be returned to, during each workout
  8. You must leave bags in your cars (preferably) or lockers. They may not be out on the workout floor

I know this is a lot, but please help support us, and be patient! We are learning as we go!!!

The Prep

Foam Roll-10 minutes (be sure to wipe it down before and after)

“The CrossFit Warm-up”

Workout of the Day

Test#1

Six Rounds for Time:

Row 300 Meters (will call an audible of 300 skips if more people than rowers) 

10 Thrusters (65/45)

10 Pull-ups/20 Ring Rows

-make sure to respect social distancing. We will not be sharing equipment

Mobility

Up Dog/Down Dog

Pigeon Stretch

Couch Stretch

06252020

Class at 8am at South (FitClub South) Indoors or Outdoors/trainer’s Choice! We will meet in the Lobby at South!

The Prep

Foam Roll: 6-8 Minutes

Coach’s Choice

WOD

30 Minute Amrap

10 Renegade Rows

15 Squat Thrusts

20 Figure 8’s

25 Jump Knee Tucks

30 Overhead Lunges

35 Toe-Touches

40 Russian Swings

The Restoration

Freestyle

06262020

In Person Sessions Begin 5am, June 29th at FitClub West!

The Prep

Foam Roll: 6-8 Minutes

General Group Warm-up

WOD

Part 1

Bottom’s Up Kettlebell/Dumbbell Pressx8-12 Per Side

Rest 45-60 Seconds

x4

Part 2

10-20-30-40-50

of Each

High Plank Knee Tucks

Double-unders

Sit-ups

High Knees (1/1=1)

Bicycle Crunch

The Restoration

Calf Stretch

Couch Stretch

Up Dog/Down Dog

06252020

The Prep

Foam Roll: 6-8 Minutes

“The Crossfit Warm-up

WOD

10 Jump Squats

100 Foot Shuttle-run (25 feetx4)

20 Jump Squats

200 Foot Shuttle-run (25 feetx8)

30 Jump Squats

300 Foot Shuttle-run (25 feetx12)

40 Jump Squats

400 Foot Shuttle-run (25 feetx16)

50 Jump Squats

500 Foot Shuttle-run (25 feetx20)

The Restoration

Calf Stretch

Couch Stretch

Up Dog/Down Dog