Call Us: (775) 870-7924

12/18/2020

18
Dec

12/18/2020

Announcements

Jacket orders end on Dec. 26. Get your swag ordered now!

Unisex Jacket:
https://www.customink.com/g/hwj0-00cc-fsm7

Women’s Jacket:
https://www.customink.com/g/hwj0-00cc-fsrq

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Glide Throughs

6 Inch Worms

12 Squats

4 Rope Pulls to Standing

12 Glide Throughs

6 Up Downs

12 Squats

8 Rope Pullups

5 Count Toes to Bar Drill + 3 Toes to Bar

Back Squat warmup with bar

Weightlifting

H: Back Squat (5-5-5-5)

F: Back Squat (3 RM)

Rx/P: Back Squat (1 RM)

Gymnastics

Rope Pulls to Standing (4 x 10)

Rope Pullups (4 x 8-10)

Rope Climb (4 x 2-3)

Legless Rope Climbs (4 x 1-2)

Straddle Rope Climbs (4 x 1-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 20 Knee Raises

10 Burpees

F – 20 Leg Raises

10 Burpees

Rx – 20 Toes to Bar

15 Burpees

P – 24 Toes to Bar

18 Burpees