Welcome back, my friends. You all were sorely missed. Rest assured that we have your health concerns in our utmost thoughts. For that thought, we ask that you follow a few guidelines, please. Make sure you have your temperature taken before entering the gym, use sanitized disinfectant wipes on all equipment and wash your hands regularly. We have orange cones near the front of the gym to be used to corner off your workout space to insure we adopt the social distancing recommendations set forth by health officials. We ask that you make sure that if you do not feel well, do not come into the gym.
Now that we got that out of the way……Let’s get our sweat on.
Level 1
Every 4 minutes for 36 minutes
1st 4 minutes:
400m Run
25 Wall Ball 20#/14#
2nd 4 minutes:
500m Row
10 Burpees Over Rower
3rd 4 minutes:
2 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post Rx or cycles completed.
Level 2
Every 4 minutes for 36 minutes
1st 4 minutes:
800m Run
2nd 4 minutes
6 -4 – 2
Squat Snatch 135#/95#
Bar Muscle Ups
3rd 4 minutes:
400m Ski Erg
10 Burpee Box Jumps Overs 24″/20″
Post Rx or cycles completed.
CrossFit Old School
5 Rounds
50 Double Unders
12 DB Thrusters 35#/25#
10 GHD Sit Ups
8 Devil’s Press
Post time.
5:15
L1
Dylan C
Andy Rx
Diana Rx
Newman Rx
Paul Rx
CFOS
Rose 40:00
Rob 39:40 Rx
9am
L1
Milly Rx
Caitlin 5
Alex 6
Mandy 4
Jessica 3
Barb C
Steve C
Brian Rx
Andria Rx
Emily Rx
Antonio 6
Tim K. 7
CFOS
Susan 25:22
Tina 24:58 Rx
Andrea 25:42 Rx
Jennifer 31:37
Trapp 23:32 Rx
Sonya 37:34
12pm
L1
Hayley Rx
Severen 6
Roarke Rx
Thomas C
L2
JoJo Rx
Brian K 6
Jake 3
Tyler B 3
CFOS
Tina H. 24:43 Rx
Nicole 29:18 Rx
5pm
L1
Rach C
Elizabeth 3
Ira C
Cami 2
Trapp Rx
L2
Jeff 6
CFOS
Nicole H. 24:17
Warren 34:13 Rx
Chris B. 21:19 Rx
Erica 15:17 Rx
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