New zoom class times
Monday 4/20/20
FYI. We will be testing out new zoom class times this week. 6:30am. 10am 4:30pm and 5:30pm will be the schedule Mon-Fri this week! Please let us know if you have any questions
CrossFit
EMOM 12 min:
50ft odd object carry or farmers carry+max reps hand release pushups
+
3 rounds:
AMRAP 7 min:
12 DB push press L (50/35)
12 DB push press R (50/35)
6 Box. jumps (30/24)
Rest 3 min between rounds
*Pick up where you left off on each AMRAP so its total rounds in 21 min
Cooldown
Pec stretch 1 min each side
Instep lunge 1 min each side
Updog 1 min
5 min chill without phone. You can only think about your favorite movie quotes and favorite non baked good foods
DV45 (quarantine pump Monday)
15 min:
10-20-30-40-50….odd object lunge
*100 ft. odd object carry after each round
Rest 3 min
AMRAP 7 min:
8 odd object front squats
8 burpees over object
Rest 3 min
AMRAP 7 min:
8 Thrusters
16. Deadlifts
Rest 3 min
AMRAP 7 min
30 sec weighted wall sit
30 sec tea bag squats
CrossFit pre teens
Warm up
AMRAP 5 min:
100ftshuttle run. (50down 50 back)
20 Mountain climbers
+
Every 90 seconds x 10
10 deadlifts
*Butt down chest tall. Focus on locking back into fixed position. Grive with legs and pushing the earth down
+
AMRAP 20 min:
10-20-30-40….
Situps
Lateral jumps or single unders
Object ground to overhead
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 925-785-2578. 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 10am and 4:30pm everyday 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
