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 !
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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Dips (5 x max effort)

RX+ – pause 3 seconds at top and bottom

Performance – use box dip variations

step it up with two bar stools – don a weight vest if you got it.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

35 Double Unders

25 Air Squats

15 Kettlebell Swings 53/35

*Every Minute on the Minute: 3 Burpees
Performance – 55 Singles

This is our at home WOD too, you can perform 5 x max chair dips as well. If you have two bar stools, you can make your dips more challenging that the chair/couch option.

5k Run (Time)

Max Effort 5k Run