Announcements
Finalize your order by Friday, 4/14/23
1st Olympic Weightlifting Meet
Thursday 4/13
Warm up: 6:20pm-6:40pm
Lifting: 6:40pm-8pm
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Invite them for a WOD to the classes Friday, April 14th. No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver.
FREE for Level3 (Unlimited membership)\
$15 for Level 1and 2 \
$20 for non-members
CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec single/double unders
3 Single Arm DB Shoulder to Overhead (each side)
3 Lunge Steps (each side) w/ DB racked on shoulder
10 Sit Ups (focus on leg extension)
2. Workout Prep
2 sets
10 Double Unders
10ft Single Arm Overhead Lunge (set 1, Right arm/ set 2, Left arm)
5 GHD’s
Workout (Time)
Dr. Bruce Banner
Freedom (RX’d)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges
(conv: 45-30-15m)
Independence
80-60-40
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (35/25)
20 GHD’s + 6in Riser (Or Stick Sit Ups) after each set of lunges
(conv: 45-30-15m)
Liberty
100-75-50
Single Unders
150-100-50ft
Walking Lunge
25 Sit Ups after each set of lunges
(conv: 45-30-15m)
Target time: 10-12 minutes
Time cap: 16 minutes
Accessory (Checkmark)
10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
GYM1010 
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