Call Us: (775) 870-7924

07/24/2020

23
Jul

07/24/2020

Announcements

Beach Day this Saturday! Let us know if you can make it.

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Arm Circles

10 Ring Rows

10 Glide Throughs

5 Inch Worms

10 Scap Pullups

5 Up Downs

5 Transitions

10 Glide Throughs/5 Hips to Rings

Jerk Footwork Drill

Jerk Hands and Feet

Jerks with PVC

Press

Push Press

Jerk Warmup

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 83-88%)

Gymnastics

L-Hang Progressions (4 x 30s or 10 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (Time)

4 Rounds

H – 10 Shoulder to Overhead 45/35

6 Transitions

12 Burpees

F – 10 Shoulder to Overhead 95/63

5 Assisted Muscle Ups

12 Over the Bar Burpees

Rx – 7 Shoulder to Overhead 155/103

5 Muscle Ups

12 Over the Bar Burpees

P – 7 Shoulder to Overhead 185/123

7 Muscle Ups

14 Over the Bar Burpees