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.