Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
STAY CONNECTED & SUPPORT YOUR FIT FRIENDS WE ARE ALL IN THIS SITUATION TOGETHER! WE ARE STRONGER IN NUMBERS.

IF YOU ARE NOT IN OUR PRIVATE FACEBOOK FORUM EMAIL NIC @[email protected] TO BE ADDED

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-ups

400 Meter Run
note time in the comments

Metcon (Time)

StrongmanWod

250ft Farmers Carry @ BW per hand

25 dips

200ft Farmers Carry @ BW per hand

20 dips

150ft Farmers Carry @ BW per hand

15 dips

100ft Farmers Carry @ BW per hand

10 dips

50ft Farmers Carry @ BW per hand

5 dips
wear a vest if you have one

At-home: Chair dips & gas can or water jug farmers carries

Metcon (Time)

No Equipment Home Wod

50-35-20

Pike Press

V-ups

Metcon (AMRAP – Reps)

Weight WOD – 20 Minutes:

4 Rounds:

90 seconds: DB/KB Clusters

90 seconds: Butterfly Sit-Ups

90 seconds: 12 Mountain Climbers, 4 Burpees

30 seconds: Rest