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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee to 6in Target Liberty 42-30-18 Air Squats 21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10 minutes Workout Option 2 Option 2: Warm Up (No…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Air Bike (at workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Air Bike (at workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Air Bike (at workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 3 sets: 1:00 Machine 5 Muscle Snatch 5 Muscle Clean + Shoulder Press 3 Inch Worms 10 Alt. V-Ups 2. Workout Prep 2 sets (build in weight) 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30-second Row (build in pace) 3 Bench Press (empty bar – build across) 5 Dumbbell Front Squats 5 Dumbbell Push Press 2. Strength 5 sets x 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10 Box Step Ups 2. Strength 5 sets x 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets x 2 Deadlifts @85% of Heavy…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Every 45 seconds for 5 sets: 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every Minute…