“You can either experience the pain of discipline or the pain of regret. The choice is yours.” – Unknown

9
Oct

“You can either experience the pain of discipline or the pain of regret. The choice is yours.” – Unknown

Announcements

Zoom code: 296034713
Weekdays: 9 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Community Fitness – CrossFit

Prehab

10 Banded Floor Taps

10-20sec Pull up Static Hold

2 Rounds

Strength

A1) Banded Pendulum Row 3×12

A2) Dumbbell Cuban Press 3×12

WOD: Metcon (AMRAP – Reps)

Interval Training 40sec ON/ 20sec Off

Devil’s Press 25lb/15lb

Dumbbell Lunges

Ring Rows

Calorie Bike

Rest 1 min

X3

Finisher

TABATA 20sec ON / 10sec OFF

Dumbbell Bicep Curl or Fire Hydrant