Hello loved ones!

Thursday 6/4/20

ZOOM SCHEUDLE FOR 6/5 8am 10am 4:30pm 5:30pm

10 rounds:
1 min:
10 Front rack lunges + Max distance farmers carry
Rest 30 seconds between rounds
+
AMRAP 20 min:
5-10-15-20
Burpees over DB
Single arm Thruster (50/35)
*Every 4 min Run 200m
*Barbell only = Thruster (75/55)
*DB only = as written
*KB only = as written
*NO EQUIPMENT= burpees over object/jumping air squats

Endurance
10 rounds for time:
Run 400m
30 Burpees or Row 500m
@45
5 min max double unders

CrossFit pre teens
Warm up
Alternating tabata
Air squats
Lunges
+
EMOM 10 min:
10 odd object squats
+
AMRAP 15 min:
10 object ground to overhead
10 Lateral jumps over object
Run 100m w/ object

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 10am and 4:30PM Sat 8am and 10am Sunday 8:30am 10:30am for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day