Announcements
Couples dance night!!! January 20th at 6:30-8:30 pm. We will learn the swing and cha cha. Bring a spouse/girlfriend/boyfriend/child/any loved one. Free to members!!
Next Oly lifting class will be Jan 20th at 8:00 am
Ben Lomond CrossFit – Group Class
Warm up
2 rounds
1:00 Row
1:00 Bike
1:00 shuttle run
________
3 rounds
5 sumo inch worm
10 Ground to overhead (no weight)
10 Hollow rock
10 Deadbug
________
2 rounds
10 empty barbell deadlifts
5 sit ups
Groundhogs Day (Calories)
RXConditioning (RX+):
Every 4:00x 6 rounds
30 Deadlift (185/125lb.)
50 Sit Ups (GHD option for advanced or base on availability)
Max Cal Row or Bike in remaining time.
Intermediate (RX):
Every 4:00x 6 rounds
30 Deadlift (135/95lb.)
50 Sit Ups (abmat or floor)
Max Cal Row or Bike in remaining time.
Baseline (Scale):
Every 4:00x 6 rounds
20 Deadlift (65/45lb.)
30 Sit Ups (abmat or floor)
Max Cal Row or Bike in remaining time.
Cool Down (Checkmark)
3×12 Landmine rotation (Landmine Rotation)
*over and back is 1 rep.