Announcements Bring A Friend Wednesday 6/7/23 – All classes are open for your friend. Bring your friend/spouse/family to class and have a great workout together   JUNE Bday Mt. Garfield Hike/Run followed by a pool party at Anthony’s place Saturday 6/17/23 @ 7:30am meet up at Mt. Garfield trailhead. CrossFit Juke Joint – CrossFit View…

Announcements Bring A Friend Wednesday 6/7/23 – All classes are open for your friend. Bring your friend/spouse/family to class and have a great workout together   JUNE Bday Mt. Garfield Hike/Run followed by a pool party at Anthony’s place Saturday 6/17/23 @ 7:30am meet up at Mt. Garfield trailhead. CrossFit Juke Joint – CrossFit View…

Announcements Bring A Friend Wednesday 6/7/23 – All classes are open for your friend. Bring your friend/spouse/family to class and have a great workout together   JUNE Bday Mt. Garfield Hike/Run followed by a pool party at Anthony’s place Saturday 6/17/23 @ 7:30am meet up at Mt. Garfield trailhead. CrossFit Juke Joint – CrossFit View…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 30-second Jump Rope 10 GHDs (Parallel) 10 Deadbugs 5 Suitcase Deadlifts (each) 2. Workout Prep 3 sets: 10 Double Unders (each) 5 GHD’s 3 Deadlifts (build in weight) Workout Workout (Time) Heroism Freedom (RX’d) Teams…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 5 Up-Downs to Seal Pose 8 Box Step ups 5 Back Squats (build across to working weight) 2. Workout Prep 2 sets: 2 Burpee Box Jump Overs (each) 3 Back Squats Workout Workout (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 4 min AMRAP 4 Single Arm Dumbbell Push Press 4 Kettlebell Swings 4x25ft Shuttle Run 2. Workout Prep 1 set: 5 Dumbbell Push Press 5 Kettlebell Swings 2x25ft Shuttle Run…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 3 Step Back Lunge Steps (each side) 5 Alt. V-ups (Each Side) 5 Kip Swings (focus on elevating in back portion of swings) 3 Knees to Elbows 2. Workout Prep 3 sets: 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition 2. Workout Prep Set up equipment and perform 5/4 calories on each at workout pace. Workout Workout (AMRAP – Reps) Grit Freedom/Independence: 15:00 AMRAP 2-4-6-8-10… Row…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in…