Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups (knees) 5 Bench Dumbbell Fly (light) 2. Strength “Shock Method” 4 sets: 6 Bench Press…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in pace) 5 Dumbbell Bench Press…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4 Box Jumps 4 Dumbbell Squats (light) 4 Dumbbell Strict Press (light) 2 Up Downs 2. Workout Prep 2 sets: 4 Dumbbell Squats 4 Box Jumps 4…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4 Box Jumps 4 Dumbbell Squats…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4 Box Jumps 4 Dumbbell Squats…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4 Box Jumps 4 Dumbbell Squats…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4 Box Jumps 4 Dumbbell Squats…