So as you guys know, next week is moving week! While we know a closed gym is no ones ideal scenario, we still have official programming, plenty of room for friendly competition, and hopefully some meet-up opportunities to throw your way. Well also put out the call for moving help (thank you guys so much for all your offers of help, were so appreciative) on Facebook, so keep an eye out! If you haven't yet been added to our private Facebook group, request access STAT! You can also request to be friends with me, as I will pass along anything happening as well. So lets dive in. The official programming for the week is first, followed by a few coaches favorites from us, and then some more apps/resources to get your sweat on next week!
Monday: Warm Up:5 Minute Jog+30s Hollow body hold30s scap only push ups30s duck walk x 3 sets+For time:50 Air Squats50 Sit Ups50 Push Ups**Start with 5 burpees and perform 5 burpees EMOM until you complete the workout
Tuesday: Warm up:5 Minute jog+20s High Knees in place20s butt kickers in place5s sprint60s rest x 3 sets+Sprint 20s All out3:10 Rest x 8 sets+10 Minute EMOM:1st: 30s Hollow body hold2nd: 30s Arch Body Hold
Wednesday: Warm Up:60s jumping jacks60s bear crawl 30s upward dog to downward dogX 3 sets+Death by burpees EMOM with Ascending reps each minute
Miinute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 burpees...etc. until you fail to complete the required # of burpees within the minute
Thursday: Meet up at the park with Matt Kitzi @ 6 PM - Details + Directions to follow
Friday:Warm up:5 Push Ups @20x55 squat jumps - as high as possible30s high knees in place30s upward dog to downward dog30s jumping jacks x 3 sets+100 Ft Crab Walk100 Ft bear Crawl100 Ft Burpee broad jump Rest 90s x 5 sets
Saturday:Grand Opening!
If you have any questions about the workouts, apps, or just want to holler at us about something, contact us or email info@crossfitfringe.com. Thank you guys so much again for all your generosity and patience with us as we move our full gym to its awesome new home!