6
Jul

Tuesday 07/07/2020

By: 321go Leave a Comment

Announcements

Scroll to “ALL CLASSES” for program. Schedule week of June 29
*** Check back for:
1. Additional Open Gym & ZOOM times


Mon:
6 AM WOD
10:30 OPEN GYM
Noon WOD *Simultaneous Live Zoom
5 pm WOD

Tue:
5:45 AM OPEN GYM
7 am WOD
10:30 am OPEN GYM
6 pm WOD * Simultaneous Live Zoom

Wed:
6 AM WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
Noon WOD
5 pm WOD* Simultaneous Live Zoom
6 pm Zoom YOGA

Thur:
5:45 am OPEN GYM
7 am WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
6 pm WOD

Fri:
5:45 AM OPEN GYM
7 AM WOD
10:30 am OPEN GYM
Noon WOD
5 PM WOD

Sat: HAPPY 4th!
9 am WOD* Simultaneous livestream to ZOOM
10:15 am WOD

Sun:
10 am WOD

Click here to enter class!


https://zoom.us/j/2110021100?pwd=RzhaZFhPS3NLdGwrdlRxOE45NlFUdz09


zoom meeting number: 2110021100

password: 684854

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

12 Forward Lunges

10 Up-Downs

8 Single Ring Rows

Into…

AMRAP x 4 MINUTES

5 Burpees

6 Jumping Pull-ups

7 Air Squats

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Back Squat (1111)*
*Keep loading moderate to

moderate-heavy. Slight increase from last

week.

Workout

Metcon (Time)

EVERY 3:00 x 4 SETS

12 Front Squats (135/95)|(95/65)

12 Burpee Pull-ups
(Score is Each Set for Time)

Cool Down

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:30 Couch Stretch (L)

1:30 Couch Stretch (R)

3:00 Foam Rolling Quads & IT

Band

5
Jul

Monday 07/06/2020

By: 321go Leave a Comment

Announcements

Scroll to “ALL CLASSES” for program. Schedule week of June 29
*** Check back for:
1. Additional Open Gym & ZOOM times


Mon:
6 AM WOD
10:30 OPEN GYM
Noon WOD *Simultaneous Live Zoom
5 pm WOD

Tue:
5:45 AM OPEN GYM
7 am WOD
10:30 am OPEN GYM
6 pm WOD * Simultaneous Live Zoom

Wed:
6 AM WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
Noon WOD
5 pm WOD* Simultaneous Live Zoom
6 pm Zoom YOGA

Thur:
5:45 am OPEN GYM
7 am WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
6 pm WOD

Fri:
5:45 AM OPEN GYM
7 AM WOD
10:30 am OPEN GYM
Noon WOD
5 PM WOD

Sat: HAPPY 4th!
9 am WOD* Simultaneous livestream to ZOOM
10:15 am WOD

Sun:
10 am WOD

Click here to enter class!


https://zoom.us/j/2110021100?pwd=RzhaZFhPS3NLdGwrdlRxOE45NlFUdz09


zoom meeting number: 2110021100

password: 684854

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Air Squats

10 PVC Pass Thrus

10 Step-ups

10 Scap Push-ups

Into…

2 ROUNDS

10 PVC High Pulls

10 Hang Power Snatch

10 Overhead Squats

Strength

Metcon (Weight)

E2MOM x 12 MINUTES

1 Snatch Deadlift

1 Hang Power Snatch

1 Power Snatch

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Power Snatches (115/75)|(95/65)

15 Box Jump Overs

25/20 Cal Row

Cool Down

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

2:00 Cobra

2:00 Saddle

2:00 Seated Forward Fold