Wednesday 200520

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://us02web.zoom.us/j/84205546319?pwd=RllkYzlBVGFqbjBQNngxaituSUgxUT09

5PM: https://us02web.zoom.us/j/84142830544?pwd=ZmVna2ZwMWRBU0JhYmNlUG51cFJTZz09

Meeting PW: 394482

Metcon (AMRAP – Reps)

“CEO”

5 Rounds:

AMRAP 3:

3 Power Snatches *

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

*Odd object ground to overhead

“CEO”

https://www.youtube.com/watch?v=VKd7vxPED70

Tuesday 200519

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://us02web.zoom.us/j/84205546319?pwd=RllkYzlBVGFqbjBQNngxaituSUgxUT09

5PM: https://us02web.zoom.us/j/84142830544?pwd=ZmVna2ZwMWRBU0JhYmNlUG51cFJTZz09

Meeting PW: 394482

Metcon (Time)

“Long Beach”

1 Round:

100 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

50 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

30 Double Unders

200 Meter Run

10 Burpees

*sub air squats or jumping squats for double unders if no rope

“Long Beach”

https://www.youtube.com/watch?v=YnQz60WISOw

Saturday 200516

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

10AM: https://us02web.zoom.us/j/81705186910

Metcon (No Measure)

Home Gym

“Mirror Effect”

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run

No-Running Version

“Death by Burpees”

On the Minute for ALAP (As Long as Possible):

“X” Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.

“Mirror Effect”

https://www.youtube.com/watch?v=ItbLvmz5pP4

Friday 200424

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

Covid-19 Update

Hello everyone. We miss you all dearly and can’t wait to reopen and see everyone’s faces.

For the safety of our members and staff we are choosing to remain closed. Michael and I will reevaluate our opening date on May 1st. We are looking forward to opening as soon as it’s safe!!

We are blessed and grateful for those who continue support by keeping their memberships. This has allowed us to continue to pay our operating expenses and more importantly our trainers. Thank you for making it possible for us to continue to support them during these uncertain times.

We have had members cancel, understandably, due to their personal impact from this shutdown and as a result Michael and I have elected to not take a salary until we are able to resume normal operations.

In the meantime, please continue to log into the zoom workouts. Post your own workouts and give us a shout out so we can virtually “high-five” everyone!!

Ruben N. Rodriguez, Jr. / co-owner