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

Weightlifting

Back Squat (15 minutes to build to a heavy set of 5)

Metcon

Metcon (Time)

27-21-15-9:

Slam Balls

Wall Balls 20/14
performance – 14/10

Metcon (Time)

StrongmanWod

10-1 Deadlifts 315/215

*1 Round of Strict Cindy after each set*

Metcon (Time)

Home No Equipment WOD

5 Rounds:

10 sec. Arch hold

10 Arch to Hollow Rolls

10 sec Arch Hold

*rest 1 minute after each RD*

Then 50 Reverse Burpees

Metcon (Time)

Home Equipment WOD

“Garage Filthy 50”

50 Tuck Jumps

50 Russian Bell Swings

50 Push-ups

50 Reverse Lunges

50 sit-ups

50 Bell Push Press(25/arm)

50 Superman’s

50 Air Squats

50 Burpees

50 Dubs or Bell Toe Taps