CrossFit – Tue, Jan 13
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

Warm-up

Soldier

Samson

Side Lunge

3 Squat 3 Step

Inch Worm

Crab Walk

Spiderman

3 rounds

4 light DB TGU

4 Good Mornings

4 Shoulder Press

6 Back Squats

Back Squat (3@70%, 3@80%, Max @ 90%)
Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

4 Db Turkish Get Ups 30/20 (rx+ 50/35)

6 DB Squat Clean

8 DB Push Jerk

Cooldown

Couch

Pigeon

Prone Shoulder