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
CrossFit – Sun, Jan 5 Jan 6-10 Bring a Friend Week. All drop in fees waived! Suggested Warm-Up Warm-Up 1 ROUND Jog Shuttle Run High Knees Butt Kickers Side Shuffle x2 Shuttle Run x 2 Into… 2 ROUNDS 10 KB Deadlift 10 Alt Tuck-ups :30 Plank :30 Hollow Hold Into… 1 ROUND 2 Shuttle Runs
CrossFit – Sat, Jan 4 Jan 6-10 Bring a Friend Week. All drop in fees waived! Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 25 Wall Ball Shots 25 Kettlebell Swings 25 Stationary Lunges RX 20/14; 53/35
