4
Jul

Sunday 07/05/2020

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 7 MINUTES

50′ Bear Crawl

10 Slam Balls

6/6 SA Ring Rows

5 Inch Worms + Push-up

Strength

Metcon (No Measure)

GYMNASTICS

EMOM x 10 MINUTES

MIN 1 – 5-7 Strict Wide Grip

Pull-ups or 7-10 Tempo Ring

Rows (2211)

MIN 2 – 2-3 Slow Wall Walks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

5 Strict Pull-ups

10 “Perfect” Push-ups

15/12 Cal Bike

:30 Walking Rest

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calm Nasal Breathing

5:00 Flow Stretching

3
Jul

Saturday 07/04/2020

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

Cool Down

4th of July: 1776 (Time)

4 Rounds For Time

300 M. Run

24 Toes to Bar

24 Box Jump (24/20, 20/16)

24 Goblet Squats (53/35, 35/26)

24 Hand Release Push Ups

24 Cal Row/Bike

24 Air Squats

Warm-up (No Measure)

FOR RECOVERY

2:00 Down-Up Dog

5:00 Flow Stretching

Workout