Announcements
———— Feeding Hopes Fundraiser ————
We are holding a fundraiser event for children in Venezuela, on Saturday 3/30. No CF classes that day. We will host Bootcamp and Zumba for donation. Please bring cash, baby food, diapers, wipes, children medicine, etc. More details will follow on social media.
Forever Young CrossFit – CrossFit
Rowl-off Warm-up (No Measure)
Try to hit exactly _____ meters [Coaches Choice]
– If above or below, do that many reps of the exercise
– If SPOT-ON, everyone but the rower does 10 reps
*COACH ENTER EXERCISES AS COMMENT*
1. Pause Squat (5 Sec)
2. G2OH (Plate)
3. Lunge (E)
4. Burpee
Weakness Work (No Measure)
15 Minutes to work on your weaknesses!
Ask your coach for guidance and progressions.
– Pull-ups – Muscle-ups – Rope Climbs
– Handstands – Pistols – Dubs – Etc…
Steal That Deal! (Distance)
Complete the round(s) of exercises, then race to finish with 200m on the rower. If you do not get a rower, finish with 15 Burpees. Then recover until the coach says to go again. You get a minimum of one minute rest before you start again, with MORE rounds of exercises than last time.
1 ROUND OF EXERCISES THEN RACE
— 1 MINUTE REST**—
2 ROUNDS OF EXERCISES THEN RACE
— 1 MINUTE REST**—
3 ROUNDS OF EXERCISES THEN RACE
EXERCISES:
10 Box Squat*
15 Plank Jacks
20 G2OH w/ Plate (25/15#)
*Box Squat = Sit on stack of 3-45# Plates
**Rest begins when the last person finishes the row/burpees
SCORE = Total Meters Rowed. If never got to the rower, Score = 0m
RX+ = 2-20/15lb DBs & Feet onto 25lb plate for plank jacks
Steal That Deal! BOOTCAMP (Distance)
Complete the round(s) of exercises, then race to finish with 200m on the rower. If you do not get a rower, finish with 10 HALF-BURPEES. Then recover until the coach says to go again. You get a minimum of one minute rest before you start again, with MORE rounds of exercises than last time.
1 ROUND OF EXERCISES THEN RACE
— 1 MINUTE REST**—
2 ROUNDS OF EXERCISES THEN RACE
— 1 MINUTE REST**—
3 ROUNDS OF EXERCISES THEN RACE
EXERCISES:
8 Box Squat*
12 Plank Jacks (on Hands)
16 G2OH w/ Plate (15/10#)
*Box Squat = Sit on stack of 3-45# Plates
**Rest begins when the last person finishes the row/half-burpees
SCORE = Total Meters Rowed. If never got to the rower, Score = 0m
