Just a reminder that the gym will be closed from Friday July 1st though Friday July 8th.  Our first workout following our vacation will Saturday”s 9am class.

Alternative workouts

here are five workouts that should keep all you crazy crossfiters occupied till we get back

Day #1

5 rounds of…

400m run

50 double-unders

rest 3 min

Time each round individually and post to comments (example: 3:58, 4:22, 4:08, 4:40, 5:02)This is chance to work a skill movement while in a fatigued state. Scale to 35 or 20 double-unders if you are not proficient at the double-under.

*do 150 jump rope jump if you can not complete the required number of double-unders

day #2

10-1 burpee bear crawl

Bear crawl 40ft and perform 10 burpees. Bear crawl back 40ft and perform 9 burpees…etc etc untill you have worked down to 1 burpee

day #3

Annie”s evil twin

50-40-30-20-10 of wt lunges and sit-ups

if you have access to weights the loading for men is 40lb dumbells. Loading for women is 25lb dumbells.  Otherwise improvise by holding two gallon jugs of water or anything else that can add load.

Day #4

800m run (rest as long as it took for you to run 800m)

400m run (rest as long as it took for you to run 400)

400m run (rest as long as it took for you to run 400)

200m run (rest as long as it took for you to run 200)

200m run (rest as long as it took for your to run 200)

200m run (rest as long as it took for your to run 200)

Day #5

400m run

35 body weight squats

4x”s