CrossFit – Fri, Jan 10 Jan 6-10 Bring a Friend Week. All drop in fees waived! Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight) In honor
CrossFit – Thu, Jan 9 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up Mobility Warm-Up 5 Down Dog to Up Dog 10 Alt Toe Tap 3/3 Groiner with a twist 10 Alt Arm Lifts in Child’s Pose 3/3 Scorpion Twists 5/5 Shin Box Into… 2 ROUNDS 1:00 Bike *
CrossFit – Wed, Jan 8 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up ROWING SPECIFIC WARM-UP EMOM x 4 MINUTES MIN 1 – :40 Upper Body Only MIN 2 – :40 Legs Only MIN 3 – :40 Half Slide MIM 4 – 1:00 Full Stroke Into… GYMNASTICS WARM-UP 3
CrossFit – Tue, Jan 7 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee Push-Ups 10 Air Squats Strength – All
CrossFit – Mon, Jan 6 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES* 100m Run 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build to a
