NEW YEAR HOLIDAY SCHEDULE CHANGES
Saturday 12/31: No CrossFit Kids - Adult classes running according to schedule
Sunday 1/1: Closed
Monday 1/2: No 5:30am, No 6:40am, No 6:50pm
FREE TRIAL THURSDAY
Free Trial Thursday attendees will focus mainly on THE WORK-OUT description and videos to go with it below. We will guide you through the warm-up and go over the work-out details when the rest of the class is doing THE STRENGTH session of the class.
All work-outs will be scaled to meet individual need and abilities, no matter your current level of fitness..
All questions will be answered when you arrive!
THE MOBILITY
THE WARM-UP
For 7:00-8:00 work through the following movements
Supine Scorpions
THE STRENGTH
6 Rounds on a 3:00 Loop
Heavy Kettlebell Swing
- Make sure you ease into this.... Start with Russian if a heavier KB Is new to you.
Light Kettlebell Swing
:30 Row
THE WORK-OUT
Partner As Many Air Squats As Possible in 22:00
Athlete 1 Goes at - 0, 3, 6, 9, 12, 15, 18 finishing at 21 :00 mark
Athlete 2 Goes at- 1, 4, 7, 10, 13, 16, 19 finishing at 22:00 mark
*One athlete will work for 2:00 , working through the following movements, then in the time remaining, doing as many air squats as possible
2:00 work / 1:00 rest
Calorie Row
- We often do these single arm, but today we will do them with 2 hands on the KB.
THE FINISHER
