TUESDAY
I hope you all had a great weekend despite the cool weather. We had yet another great turnout for Murph on Saturday. I put together an album on Thor Fitness Facebook. You do not have to have a Facebook account to view this. Please check it out! And don’t forget to check out some videos and pics on @crossfitfusionli on Instagram.
ANNOUNCEMENT: Starting next Monday I will be opening a new 6:30 am class from Monday through Thursday. This will be open on a trial basis to see how attendance goes. If you are attending, you will have to pre-register the night before by 9 am on your TRIIB app on your phone. If you do not have this app, please get it set up. Everyone should have this app on their phone regardless. This is one of the first things you have been asked to do when you started classes. Let me know if you do not have instructions to set this up. I will have to re-send you a welcome email. If you register to attend the 6:30 am class and cannot make it, you can easily unregister to take your name off the class attendance list.
SKILL/STRENGTH:
Overhead squat
Take 10 – 12 minutes to work up to workout weight and focus on technique, form and range of motion
OPEN & PERFORMANCE
“Killer B’s”
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row/Bike
rest 3 minutes
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row/Bike
rest 3 minutes
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row/Bike
rest 3 minutes
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row/Bike
FITNESS
“Killer B’s”
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (55/35)
Max Calorie Row/Bike
rest 3 minutes
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (65/45)
Max Calorie Row/Bike
rest 3 minutes
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (75/55)
Max Calorie Row/Bike
rest 3 minutes
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (95/65)
Max Calorie Row/Bike
*** Score is total reps bike or row for calories