Announcements
Thursday will not be active recovery… We are Squatting!!!!
July 2nd: 9:30am ONLY (no 10:30 class)
July 4th: 8,9 and 10am only
August 27th beach or bay day with the Fit Fam. Mark your calendars, details coming soon 🏖
Saturday July 2nd is our Pride workout. We are only having a 9:30am class! NO 10:30am class! There will be water balloons involved so plan on getting wet with sweat and/or water 😬
This workout is open to friends and families, the workout will be fun for all fitness levels! Dress to impress with you fun, rainbow, pride proud outfits.
We will be accepting donations for a LGBTQ nonprofit 👍🏼
CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: T-Spine/Lat/Hamstring/Calf
– Side Lying Thoracic Windmill: 2 X 8E
– Single Leg Stand: 2 X :30E (Eyes closed if possible)
READY
1.) 1 Round (0:00-12:00)
– 2:00 Bike/Ski (Increase pace every :30)
– 25’ Quad w/Reach
– 25’ Knee Hug to Inverted Toe Touch
– 25’ Hip Cradle
– 25’ Straight Leg Raise
– 25’E Crossover w/Reach
– 25’ Super Lunge
* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.
E.S.D.
Metcon (AMRAP – Rounds)
3.)
30:00 Alternating EMOM: (12:00-42:00)
Minute 1: 13/10 Calorie Row
Minute 2: 13 Lateral Burpees
Minute 3: 3 Bar Muscle-Ups
* Level 4 (RX+): 15/12 Calorie Row, 15 Lateral Burpees, 5 Bar Muscle-Ups
* Level 3: RX
* Level 2: 12/9 Calorie Row, 10 Lateral Burpees, 8 Inverted Row
* Level 1: 9/7 Calorie Row, 7-10 Lateral Burpees or No Push-Up Burpees, 8 Inverted Row
* See workout notes below.
* Allow 5:00 before moving into the accessory work.
ACCESSORY
4.)
8:00 Alternating EMOM: (47:00-55:00)
Minute 1: :20E Side Plank w/Hip Abduction
Minute 2: :50 Plank
* Allow 2:00 for athletes to transition into adaptation.
ADAPTATION
5.) (57:00-60:00)
Minute 1: :45 Standing Straddle
Minute 2: :20E Half Kneeling Hamstring
Minute 3: :45 Down/Up Dog Transitions
WORKOUT NOTES
E.S.D. Notes:
Rep ranges are set so that you can complete the work prescribed in <:45 to allow enough time to transition and prepare for the next movement. The first 4-5 times (12:00-15:00) through this should feel manageable and that you have a level of confidence staying consistent. The final interval should take the least amount of time allowing you to prepare for the following round and maintain pace on the rower.
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