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“Body Movin” – Friday 1/24

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Warm Up:
Dynamic // Stretch

WOD
From 0:00 – 10:00:
1000m Row

From 10:00 – 15:00:
500m Row

At 15:00
250m Row

*Rest in any remaining time

Level 2:
From 0:00 – 10:00:
1000m Row

From 10:00 – 15:00:
500m Row

At 15:00
250m Row

*Rest in any remaining time

Level 1:
From 0:00 – 10:00:
1000m Row

From 10:00 – 15:00:
500m Row

At 15:00
250m Row

*Rest in any remaining time

*Accessory
Cashout

“Freezer Burn” – Sunday 1/19

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4 Rounds:
20 In-Place DB Lunges (50/35#)
20 Deficit Push-ups* (ring push-ups)
:40 L-Sit Hold* (flutter kicks)
*Both Push-ups and L-Sit Holds, put hands on DB’s*

Level 2:
4 Rounds:
20 In-Place DB Lunges (35/25#)
20 Deficit Push-ups*
:20 L-Sit Hold*
*Both Push-ups and L-Sit Holds, put hands on DB’s*

Level 1:
4 Rounds:
20 In-Place DB Lunges (25/15#)
10 Push-ups
20 Seated Leg Raises

“Side Effects” – Thursday 1/16 *YOGA 6pm*

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CrossFit Yoga Class is TONIGHT with Sandee!! Bring your mat, recover from a tough week so far, and treat your body well.

See you at 6!

Warm Up:
Technique // Dynamic

WOD
3 Rounds:
30 Box Jumps (24/20″)
30 Double DB/ KB Hang Power Clean (50/35#)

Level 2:
3 Rounds:
20 Box Jumps (24/20″)
30 Double DB/KB Hang Power Clean (35/25#)

Level 1:
3 Rounds:
30 Plate Jumps (12/8″)
30 Double DB/KB Hang Power Clean (25/18#)