03/16/20

Coach Ryan

After careful consideration, we have decided to cancel the remainder of the Crossfit Kids winter session. Look for an email from Coach Janice regarding further details. Thank you.

Monday afternoon schedule: 3:30pm, 4:30 pm, 5:30pm, 6:30pm Strength & Power, 7:30pm & 8:30pm.

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RockFit Today at 10:45am with Kara.

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Strength & Power Class tonight at 6:30pm with John P.

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Part I. 16min AMRAP:
10 Dumbbell Snatches (70/50)
12 Single Dumbbell Front Squats (70/50)
14/12 Cal Row

Score Total Reps.

Part II. 3 Rounds:
20 Dead Bugs
100’ Dumbbell Overhead Walking Lunges (50’/arm)
1min Single Arm/ Single Leg Plank (30sec/side)

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For those unable to make it to the gym, here is an at home workout to do:

5 Rounds:
20 Step-Back Lunges
1min Single Arm/ Single Leg Plank (30sec/side)
20 Push-ups
1min Single Arm/ Single Leg Plank (30sec/side)
20 Air Squats
Rest 2min