Announcements
*FREE NUTRITION SEMINAR*
Saturday January 30th.
*GYMNASTICS CLINIC*
Beginners Feb 06- 9am
Intermedia Feb 13 – 9am
Advance Feb 20 – 9am
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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)
400m Group Run
Immediately into…
3 SETS (w/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Squat Jumps
5 Clean Deadlift
5 Muscle Clean
5 Front Squats
Strength
Metcon (Weight)
Build in 15 min to 80% of 2 RM
Front Squat
5X5 Reps
(60-65-70-75-80%)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
400m Run
5 Power Clean (115/75)|(75/55)
10 Hang Power Clean
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME
400m Run
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean
*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed
(Score is Time)
