But just like when we’re on our own to choose what to do, we do what we know we’re good at and we avoid what we’re not.
Specific mobility work, like from the posters on the wall behind the rowers (yeah, those things) is always good. I try not to get too preachy about how and why yoga can benefit your body AND your movements (especially in an overhead squat!) so luckily I came across this blog post that will preach at you for me. So join Samantha Thursdays at 8:15p and Monica Sundays at 6p to get some great mobility & stretching, as well as balance & meditation work! And speaking of yoga… Yoga and YOUīy Coach Amy (did you know she’s also a certified yoga instructor?)īalancing the role of CrossFit coach and yoga instructor gets tricky sometimes. REMINDER that yoga classes are included in your membership, and do not count toward your weekly class limits. Attendance average is currently TWO in those classes… it needs to be 3+ to stay on the schedule. The coach on duty is there to help you with whatever you choose OR we can give you some ideas!ĨAM CLASSES will continue through the end of the month on TUESDAYS & FRIDAYS only. Other open gym sessions continue on Wed nights at 8p with Raul & Sundays 1-2p with Dyer. Join Lis for skillwork, strength work, to make up a recent WOD, or do another workout of your choosing. Hans making tuck jumps look easy! Today’s scheduleĨ:15p: Yoga – Samantha Workout of the Day (WOD)ī.As many rounds as possible in 10 minutes:ġ5 Air Squats or 1 round of “Cindy” And coming tomorrowĮffective immediately, the Tuesday 8p class will now be Open Gym (apparently the 8p Tues time slot is unpopular w our advanced athletes :)). I will definitely be putting some of these to work during our CFMakeover Challenge next month! Thanks to Lis for sharing this blog post containing tips, phone apps and programs to keep us accountable to our goals. I’ve realized when it comes to my personal tasks (preparing meals at home, sticking to my workout routine, etc), there’s always something that lingers around for a while without getting accomplished.įrom now on when I realize that I’m putting a task off to the side, work or personal, I’m going to come up with something to hold myself accountable to…aka, something I would HATE having to do if I don’t get that task done by the deadline. Ex: 31, 9:29 RxĪt CFM we have weekly staff meetings, and every Monday we share our positive focus and critical tasks for the week. Post total dips and time to complete WOD. ODD: 15 seconds max rep strict ring dips: 45 seconds restĮVEN: 15 seconds support position hold on rings: 45 seconds restī. Every minute on the minute (EMOM) for 8 minutes: Post load and max reps for Bench and total reps from WOD. As many rounds & reps as possible (AMRAP)Ģ minutes AMRAP: 10 Double Unders**, 10 Air SquatsĢ minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air SquatsĢ minutes AMRAP: 10 Double unders**, 10 BurpeesĢ minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps Click here to reserveĨp: Open Gym- Kelly Workout of the Day (WOD)Ī. Ex: 4:33 Rx Sunday Scheduleġ2:15p: Yoga- Annie Harbison. Rest for how long it took to complete the 10 burpees. Saturday Scheduleġ1a: All Levels CrossFit- Travis Holiday Travel Workout 4
#20 TUCK JUMPS FULL#
Partners complete full rounds before alternating. Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on. Sun: 10am Class, 11am Open gym, 12:15pm Yoga All I want for Christmas is more fitness Holiday Travel Workout 3ġ2 lateral hops (R+L=1) done over a towel rolled up.
Click here to reserve your classes in advance.
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