John
Our Zoom Class Schedule Is Here!
We are excited to be offering virtual classes daily!
Three classes daily 6:30am, Noon, 5pm – Monday to Friday
Saturday- Community WOD at 9:30am
How will it work?
Your Coaches will lead a “class” complete with warmup, WOD and mobility
All you need to do is click on this link for the time you wish to participate in….. so grab your friends and meet each other virtually.
6:30AM ZOOM LINK
https://zoom.us/j/274789462
NOON ZOOM LINK
https://zoom.us/j/640177437
5PM ZOOM LINK
https://zoom.us/j/141949987
Added Bonus Monday to Friday 7:30-8 (except Wednesday)
SIP AND STRETCH – grab a beverage and connect with CFD members while we chat and stretch
******
WOD without equipment
2 Sets- 3 Rounds
400m Run or 1:30 High Knees
15 Burpees
30 Alt. Reverse Lunges
-rest 3:00 Mins b/t sets-
WOD with equipment
2 Sets- 3 Rounds
400m Run
15 lateral Burpees over DB
15 DB Reverse lunges (right leg/left leg)
-rest 3:00 Mins b/t sets-
Post scores to comments
Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020. It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.
“Heroes in Life, Not Death” https://www.paypal.com/pools/c/8n2llQLxPD
58:47
1 Mile Run
10 Rounds of
10 Pullups/20 Pushups/30 Air Squats
1 Mile Run
*20lbs Vest
*Keesha
24:55
2 Sets- 3 Rounds
90sec of shuttle runs in my basement
15 lateral Burpees over KB
15 KB (14kg) Reverse lunges
Forgot to mention that Jess joined me remotely for this one. Thanks for the company!
No problem! Glad to have the company!
24:16 with the 35lb DB
I wanted to play with my new stuff, sooo…
5 Rounds
40 Double Unders
30 Box Jumps
20 KB Swings (@35lbs)
10 Burpees
* rest 1 min*
Time: 25:20
50 Squat Cleans @85lbs
Time: 08:30
This was more of a gaser than I expected.
AMRAP in 20 minutes of:
4 Ring Muscle-ups
8 Box Jumps (24/20)
12 Calorie Assault Bike
10 Rounds + 4 muscle-ups and 8 box jumps.