HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!
Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.
On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.
Feel free to grab a stack and drop them off to work and your favorite cafe!
CrossFit WOD for Tuesday 7/2
a. establish a 1RM hang snatch in 20:00 b. establish a 1RM hang clean in 20:00 c. 500m row for time
Post all three results to whiteboard!
CompEx, 5:50am
A. Every 2:30 do a clean, for 17:30 (7 sets) B. “2014 Team Series Event 4” 30 Calorie Row 30 Bar-Facing Burpees 30 Hang Cleans C. Three sets of: Single Leg Press x 10 reps per leg* Banded Glute Bridge x 20 reps (fast)
HIIT, 12pm & 6:30pm
Bodyweight Bonanzas
Mobility, 6:30pm
Focus on quads, hip flexors, and traps. Partner work. Middle split practice.