CrossFit – Sat, Jan 17
Sign up for MetFix Spark 4 week nutrition today!  $99 starts 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime!    This is the nutrition clinic you need!Monday, MLK Day – 2 CrossFit Class times 8:30am, 9:30am
10:30am Forever Fit (senior class) and 6:30pm Weight Loss small Group

Whiteboard

This workout is part of a national fundraiser for Redemption Road Fitness Foundation, an org that supports people impacted by incarceration using fitness as a tool for healing, growth, and transformation. RF2 helps folks inside and recently released, offering support through things like job training, mental health, sobriety, and getting credentialed as CrossFit trainers. This workout isn’t just fitness, it’s about second chances and being part of something bigger.”

The rep scheme has meaning too:
200 DUs – the chaos of early struggle
100 synchro lunges – walking through adversity
80 DB snatches – building strength
60 synchro squats – growing together
40 bar-facing burpees – overcoming obstacles
20 synchro DB thrusters – finishing strong, side by side

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

2 rounds today

Reps 4 Redemption (Time)

Partner Wod

200 DU – split

100 synchronized lunges

80 Alt DB Snatch 50/35 – split

60 Synchronized Squats

40 Bar Facing Burpees – split

20 Synchronized DB Thruster – one DB each

25 Min CAP

Cooldown

Calf

Couch

Pigeon