Workout of the Day

WOD

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Thanks to everyone who has followed along with our workouts and our Zoom classes this week! We are so fortunate to have all of you!

Friday's Training:

"Hannah Banana"

AMRAP 18:

10 Toe Raises

20 Alternating Dumbbell Power Snatches

60 Double Unders

Sub 60 Double Hip Taps for Double Unders

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Making Drinks with Michelle part 3! Thursday at 6:30pm on Zoom! See you then!

Here's what you need:

Equipment and Ingredients:

TEQUILA//Vodka/bourbon Fresh Strawberries/Any berry of your choice Fresh Jalapeno *Mint Leaves

*Orange Liquor (Cointreau/Grand Marnier)

Grapefruit Juice (G.F. peel for garnish)

*Lime Juice AND 2 Fresh whole Limes

*Salt in a flat plate/Turbinado Sugar in flat plate

Sugar/Agave syrup and water (bring to boil and stir until sugar/syrup is dissolved, set aside)

Grapefruit soda (San Pellegrino Pompello/Q grapefruit soda)

Ginger Beer

*Club Soda

Muddler

Shaking tin or Protein Shaker

Mixing glass

Jigger/Measuring spoons

Tall, thin spoon

Peeler

Strainer/Tea strainer

Rocks glass/Highball...

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Join us at 9am and 5:30pm for CrossFit & a special Mobility with Michelle class at 6:30pm on Zoom!

https://zoom.us/j/751056915

Tomorrow we will use an odd object for our workout:

How to make an odd object: https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Odd object Thrusters https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Odd object Squats https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Odd Object Ground to Shoulder https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Wednesday's Training:

"Mashed Potatoes"

On the 0:00...

5 Rounds of "Sindee"

50 Odd-Object Ground to Shoulder

On the 8:00...

4 Rounds of...

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Play BINGO with us this month! Get your score card here!

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You can still sign up for the CrossFit fundraiser online competition that supports affiliates while they are closed! Go to games.crossfit.com

Workout 1 was released and I've created a custom leaderboard for the gym! If you are registered, let me know and I'll add you!

Support Your Local Box Fundraiser Leaderboard

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Join Jared for a Financial Planning Q+A session Tuesday at noon on Zoom! Ask anything financial related! If you can't make it, send us a message with your questions!...

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Announcements:

1. We will be playing Bingo over the month of April! Print your score card and try to get as many "bingo's" as possible. Each one will earn a raffle ticket, and completing your whole card will earn 10 raffle tickets! At the end of the month we will pick 3 winners who will get a new t-shirt/tank top! Get a card here.

2. This week we will only have class at 9am and 5:30pm every day on Zoom. https://zoom.us/j/751056915

If you can't make it to class check our Facebook page for a recording to follow along.

3. Jen Is hosting a cooking class with items from your pantry Monday at 6:30pm on Zoom! Here is an ingredient list if you want to follow along:

1 box of pasta

2 onions (or 6 shallots)

4 garlic cloves

1 can tomato paste

1 can anchovy filets (or Worcestershire sauce)

red pepper...

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Join us at 6am, 9am, and 5:30pm on Zoom! https://zoom.us/j/751056915

We'll have Yoga on Sunday at 10am same link on Zoom!

Friday's Training:

"Rising Dawn"

For Time:

Buy in: 84 Walking Lunges, then

3 rounds:

36 Single Arm DB Power Cleans

36 Single Arm DB Push Jerks

36 DB Sit-ups

36 DB Goblet Squats

then Cash out: 36 Burpees

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We'll be on Zoom at 9am and 5:30pm followed by another cocktail class/virtual happy hour at 6:30pm! https://zoom.us/j/751056915

Thursday's Training:

"Dizzybat"

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

5 Wall Walks

Scales: 90 singles or 60 Double Hip Taps

Use odd object for DB

Wall Walks https://www.youtube.com/watch?v=NK_OcHEm8yM

Double Hip Taps https://www.youtube.com/watch?v=LaBuvL7N5xc

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Join us tomorrow on Zoom at 6am, 9am, and 5:30pm! You'll need an "odd object" for the workout...see below! https://zoom.us/j/751056915

How to make an odd object: https://youtu.be/babynjrLqbg

Odd object Rows: https://youtu.be/5bTX5qKWtEA

Wednesday's Training:

"Pipes"

For Time:

50-40-30-20-10

Sit-Ups

Push-Ups

Odd Object Rows

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Join us tomorrow on Zoom at 9am and 5:30pm! https://zoom.us/j/751056915

Tuesday's Training:

"Kelly's House"

5 Rounds For Time:

400 Meter Run

30 Dumbbell Goblet Thrusters

30 Lateral Hops Over Dumbbell

Scales:

400m = 2 minutes of shuttle runs

Use an odd object in place of DB

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Zoom https://zoom.us/j/751056915 6am, 9am, 5:30pm

5:30pm - meet at Bobby Hicks Park on W. Mango on the basketball courts!

How to make an odd object:

https://youtu.be/babynjrLqbg

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