Sunday

Announcements

*FREE NUTRITION SEMINAR*
Saturday January 30th.

*GYMNASTICS CLINIC*
Beginners Feb 06- 9am
Intermedia Feb 13 – 9am
Advance Feb 20 – 9am

___________________________
“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!
——————–

“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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

5/5 Single Leg PVC RDL

5 Up-Downs

Strength

ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Set of 5 Deadlifts

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1-2-3-4-5…etc

Deadlift (Athlete Choice, Heavy)

2-4-6-8-10…etc

Up-Down

4-8-12-16-20…etc

Tuck-Ups

*50m Run after each full round

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

5 Deadlift (Athlete’s Choice, Heavy)

10 Up-Downs

15 Tuck-Ups

*50m Run after each full round

**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 50m together each round.

(Score is Rounds + Reps)