Workouts - Monday, March 23rd, 2020
Workouts
CFI Crew, our Monday’s virtual class schedule is posted on zenplanner. You have 4 class time options. Please remember that you need to reserve a class in zenplanner in order to get the access code to the class. And prior to logging in to the zoom class you need to create a free zoom account.Each class time has its own Meeting ID for the zoom class, so you need to reserve each class. Ie) if you’re one of our households that has two members in the house who are doing two different class times, you will both need to log in to the separate classes to receive the access code for that particular class.If you have ever opted out of receiving emails from us in the past, zenplanner will not send you an email, so you’ll need to let us know!Also please try and reserve your spot in advance to ensure you receive the email in time for the start of the class.Below you will find a new layout for each workout. There is a;
- if you have equipment;
- if you have partial equipment;
- if you have no equipment;
If you’re doing the workout at any time on your own without logging in to a virtual class, please just make sure you’re selecting the right workout for you! The workout is not all 3, there will be 3 different options to select from!We look forward to the virtual classes!Stay Healthy, Stay Safe, Stay Active, Stay Fit, Stay Home!Lets #WODTogetherAtHome!
Monday March 23rd, 2020
Equipment:(if you have it)Dumbbells, KettlebellHome Options: (without equipment)some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , banded squats, soup cans ect. Just please choose your substitution safely.
Buy In:
10 Min EMOM
If you have equipment;
10 Kb swing,50 ft run ( 25ft out 25ft back)
If you have some equipment;
10 Odd object swing50 ft run
If you have no equipment;
15 air squats10 seconds high knees
Focus:
EMOM 16EVEN: 8 Glute bridge 2 legs & 4 Left leg 4 right leg (pause 3 secs at top of the bridge) (16 reps total)ODD: 30-45 second Hollow holds or Hollow rocks
WOD:
If you have equipment;
Amrap 11: (aiming for 8-10 rds+)10 Db thrusters8 Burpees over DbRx 50/35Scale 35/20 or lighter
If you have some equipment;
10 odd object thrusters ( dog food, backpack ect)8 burpees over object
If you have no equipment;
10 squat jumps (2 hands reach to 6” target)8 Burpees over anything Check back each night at 8pm for the next days WOD .Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us on Instagram @crossfit_indestri