Announcements
2020 HOLIDAY SCHEDULE:
Dec 24th: Closed after 12pm class
Dec 25th: Closed
Dec 31st: Closed after 12pm class
Jan 1st: Closed
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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
EVERY 3:00 FOR 3 SETS
20 Jumping Jacks
8-10 Up-Down + Box Step-Up (24/20)
Plank Hold Remaining Time…
(Rest Remaining)
-1:00 Flow Stretching b/t Sets-
ON A 10:00 RUNNING CLOCK…
Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*
*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…
Beginner – Jump or Step-Up with Step Down
Intermediate – Jump Facing Box, Spin On Box, Step Down
Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle
Workout
Metcon (Time)
FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups
(Score is Time)
Finisher
Metcon (No Measure)
EVERY 1:30 x 5 SETS
150m Shuttle Run*
*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.
(No Measure)