Announcements Friday 3/1 evening classes and Saturday 3/2 morning classes will be canceled for Leadville Trip CrossFit OPEN 2024 2/29-3/14 Thursday Night Lights Thursdays 2/29, 3/7, 3/14 1st heat starts at 5pm *all the evening classes will be cancelled for TNL CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1.…

Announcements Friday 3/1 evening classes and Saturday 3/2 morning classes will be canceled for Leadville Trip CrossFit OPEN 2024 2/29-3/14 Thursday Night Lights Thursdays 2/29, 3/7, 3/14 1st heat starts at 5pm *all the evening classes will be cancelled for TNL CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1.…

Announcements Friday 3/1 evening classes and Saturday 3/2 morning classes will be canceled for Leadville Trip CrossFit OPEN 2024 2/29-3/14 Thursday Night Lights Thursdays 2/29, 3/7, 3/14 1st heat starts at 5pm *all the evening classes will be cancelled for TNL CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single Unders 2. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 1 Wall Walk 1 Sandbag Clean 50m Jog Workout Coat of Many Colors…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Back Squats (empty bar- build across sets) 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5…

Announcements Friday 3/1 evening classes and Saturday 3/2 morning classes will be canceled for Leadville Trip CrossFit OPEN 2024 2/29-3/14 Thursday Night Lights Thursdays 2/29, 3/7, 3/14 1st heat starts at 5pm *all the evening classes will be cancelled for TNL CrossFit Juke Joint – CrossFit View Public Whiteboard Happy 8th year! Thank you very…