It's time to set some home gym records. This week will feature metcons of the shorter variety followed by some strength work. There will also be the bodyweight workouts and weightlifting program on the members page if you're...
Members - for a bodyweight alternative or some heavy lifting options head to the Members Facebook page.
A)
AGOQ 20.4
3rft:
9 Bar Muscle-Ups
18 Toes-to-Bar
- 12 minute time cap
B)
3 rft:
9 Devils Presses
18 Calories
- 12 minute time cap
- a rough alternative for Calories...
We'll be starting a private Facebook group so we don't have to keep bombarding the public page with regular updates. We will also be sending out an email to all current members that will hopefully address the many...
Reminder - classes that follow another class will begin at 5 minutes past the hour. Please wait outside until the start of the hour or until coaches call you in.
With a 5 minute time cap for each:
A) For...
5pm - CrossFit Kids only
A) 0:00 - 4:00
AMRAP
5 Cleans (45/30kg)
(^62.5/45kg)
10 HSPU
B) 8:00 - 12:00
AMRAP
5 Power Cleans (62.5/45) (^80/55kg)
10 Toes-to-Bar
C) 16:00 - 20:00
AMRAP
5 Deadlifts (80/65kg) (^110/80kg)
10 Pull-Ups
or
D)
AGOQ 20.3
- if you didn’t do it on Wednesday
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A)
AGOQ 20.3
For time:
100 Alt DB Snatches (22.5/15kg)
50 Calorie Row
100 Bar Facing Burpees
- 20 minute time cap
(sub 600m Run for the Row)
or
B)
“Jonesy”
6 rft:
400m Run
6-5-4-3-2-1 Rope Climbs (wear shin protection)
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