Announcement:

The gym will be closed starting Wednesday November 18th in accordance with the latest mandate from the Governor. 

If you signed up for equipment you may come to the gym to collect it during the designated time slots on Wednesday.

Dumbbell Pick Up Times:
Wednesday, Nov. 18th

9:30am - 11am

5pm - 6pm

*If you cannot make either of these times please email Derek at derek.crossfittrain@gmail.com

We will be programming daily workouts for everyone to do at home as well as posting videos of briefings, movement demos and warm ups on the blog and our YouTube channel! Thank you for your patience and understanding!

11/18/20

Train At Home

Warm-up:

3 sets of:
50 Single-unders
25 Plank Heel Taps
10 Air Squats

Strength:

Single Dumbbell Press
10 sets of 5-10 reps each arm

Workout Prep:

3 Rounds:
3 Hang Clean Thrusters, each arm
3 Strict Burpees

Workout:

15 minute AMRAP of:
10 Hang Clean Thruster, Right Arm
5 Strict Burpees, jumping over the DB
10 Hang Clean Thruster, Left Arm
5 Strict Burpees, jumping over the DB

Cool Down:

3 sets of:
5 Tempo Goblet Squats, 3 seconds down, 3 seconds at the bottom
:30 Pigeon Right Leg
:30 Pigeon Left Leg
:30 Downward Dog