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)
AMRAP x 4 MINUTES
:30 Wall Sit Hold
10 Hands Release Push Ups
:20 Plank March
10 Jumping Air Squats
Immediately Into…
AMRAP x 4 MINUTES
10 Barbell DL
5 Hang Muscle Cleans
5 Shoulder Press
10 Push Press
Strength
Push Jerk (1×2)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Push Jerk*
*Option to come from the floor or the rack.
(Score is Weight)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
HERO WORKOUT
“PARTNER DT”
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks
*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.
(Score is Time)
