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
General Warm-Up 1.4 (No Measure)
Stationary hops (1min)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Toe walks (down & back)
Heel Walks (down & back)
Side ankle walks (down & back)
Frankenstein walks (down & back)
Walking quad stretch (down & back)
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
200m run
Moving Day (Time)
4 ROUNDS FOR TIME
Move Items* [to concrete]
Move Items* [to gym]
20 Burpee
30 Minute Time Cap
*After you drop LAST item on concrete,
grab a different one and head back
*Can only move 1 ITEM at a time!
2 – 45/25# Plates
1 – 45/35# Kettlebell
1 – 20/14# Wall Ball
1 – 45/35# Dumbbell
Moving Day INTERMEDIATE (Time)
4 ROUNDS FOR TIME
Move Items* [to concrete]
Move Items* [to gym]
20 Burpee
30 Minute Time Cap
*After you drop LAST item on concrete,
grab a different one and head back
*Can only move 1 ITEM at a time!
2 – 25/15# Plates
1 – 35/26# Kettlebell
1 – 14/12# Wall Ball
1 – 35/25# Dumbbell
Moving Day BOOTCAMP (Time)
3 ROUNDS FOR TIME
Move Items* [to concrete]
Move Items* [to gym]
15 Half-Burpee
30 Minute Time Cap
*After you drop LAST item on concrete,
grab a different one and head back
*Can only move 1 ITEM at a time!
2 – 15/10# Plates
1 – 26/18# Kettlebell
1 – 12/10# Wall Ball
1 – 25/15# Dumbbell
