Password only

Tuesday 5/26/20

Couple reminders. Thursday – Saturday this week ill be asking for equipment back to allow for time to clean EVERYTHING even more. Please contact me as to when you can come drop off. 

IF YOU HAVE NOT DONE SO PLEASE CREATE YOUR MINDBODY PASSWORD. IF YOU ARE NOT SURE WHAT EMAIL YOU HAVE ON FILE PLEASE CONTACT ME ASAP. THIS IS THE LINK YOU NEED TO CREATE YOUR PASSWORD AND REGISTER FOR A CLASS

YOU ONLY NEED TO CREATE A PASSWORD. NOT A FULL ACCOUNT!

CrossFit
EMOM 16 min:
1 min: 100ft odd object carry or front rack barbell carry
1 min: 5-10 heavy front squats
*Use bar if you can for front squat. If using DBs perform 10-15 reps
+
10 front rack lunges+
AMRAP 20 min:
6 single arm devils press (50/30)
12 Single arm hang clean and jerk (50/35)
24 double unders or lateral jumps over DB
*Barbell only=6 bar facing burpees 12 hang clean and jerk (95/65)
*DB=as written
*KB only=6 kb facing burpees 12 kb snatch
*Sandbag only=6 burpees over bag 6 sandbag clean
*NO equipment= 6 burpees 12 v-ups

Cooldown
delt stretch 1 min per side
lat/hip stretch 2 min
sponge stretch 3 min

Endurance
2x
Jog 50 seconds out
@1min Jog 50 seconds back
+
EMOM 20 min:
Run the distance above
*Wear a vest for bonus
+
Every 4 min x 5
40/30 Calories
100 Double unders
*3 min time cap each round

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 8am 10am and 4:30pm 5:30pm Mon-Fri. 10am and 4:30PM Sat & Sun 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