It is with a heavy heart that we have made the decision to closeSolidarity CrossFit’s physical space for a minimum of one week from Monday, March 16th to Sunday, March 26th.
Our facilities are closed, but workouts will continue!
For a full breakdown of our operations during the COVID-19 outbreak please read this blog post.
At Home Workout
Every minute on the minute for 16:00:
Minute 1: 10 Burpees
Minute 2: (Lunge right, Lunge left, Squat, Squat) x 5
Notes
Today’s “At Home” workout is 16 minutes long and you will do each station 8 times.
At “3,2,1, go…” you will do 10 burpees and then rest until the start of the next minute. If you cannot complete the 10 burpees in :45 or less, adjust the number down.
On the second minute, you will complete 1 lunge with your right leg, then a lunge with your left leg, then 2 air squats for a total of 5 rounds (5 lunges per leg and 10 air squats). If you cannot complete this work in :45 or less, simply cut the number of rounds down.
It is with a heavy heart that we have made the decision to closeSolidarity CrossFit’s physical space for a minimum of one week from Monday, March 16th to Sunday, March 26th.
Our facilities are closed, but workouts will continue!
For a full breakdown of our operations during the COVID-19 outbreak, please read this blog post.
At Home
5 Rounds
10 Sit Ups
Rest :20
:20 Hollow Hold
Rest :20
10 Side Plank Raise (left)
Rest :20
10 Side Plank Raise (right)
Rest :20
Notes
Today’s workout is a midline test.
For the sit ups, if you think you will get too sore from 50 total sit ups, lower the number of reps done each round.
For the hollow hold, ensure your lower back stays in contact with the ground. Tuck one or both legs in if your back starts to come up.
Keep your body in a straight line on the side planks. Keep your belly, butt, and quads tight.
Today’s conditioning is a 10 minute time priority workout. There are options for those who have equipment and options for those without equipment.
If you do have access to a jump rope you will perform double unders or single unders. Try and go unbroken, or adjust the number to a one where you can perform each set unbroken. If you do not have a jump rope at home, perform lateral pogo jumps. Try and keep these continuous and don’t pause between reps.
If you have a dumbbell, choose a weight that you can complete 12 in a row for a 6+ rounds. If you do not have a dumbbell, perform inchworms. Walk your hands out into a good plank position and then stand up completely between reps. Try not to rush these. Reach a good plank and stand all the way up between reps.
It is with a heavy heart that we have made the decision to closeSolidarity CrossFit’s physical space for a minimum of one week from Monday, March 16th to Sunday, March 26th.
Our facilities are closed, but workouts will continue!
For a full breakdown of our operations during the COVID-19 outbreak, please read this blog post.
Today’s “At Home” workout is to be completed for quality. We are not concerned with how fast you can complete the work.
For the dips, keep your elbows tracking straight back. Don’t allow them to flare out.
For the Russian Twists, if you cannot maintain that position for 30 reps, lower the number to something you can complete unbroken.
The push ups should be done in 1 or 2 sets. Elevate you hands as needed.
The alternating single leg v-ups are done as a single count (15 on each side). If you cannot maintain a straight leg, perform alternating single leg tuck ups by bending at the knee and bringing your knee towards your chest.
It is with a heavy heart that we have made the decision to closeSolidarity CrossFit’s physical space for a minimum of one week from Monday, March 16th to Sunday, March 26th.
Our facilities are closed, but workouts will continue!
For a full breakdown of our operations during the COVID-19 outbreak, please read this blog post.
At Home Workout
8 Rounds
:20 of Air Squats
:10 of Rest
After you finish 8 rounds of air squats, rest 3:00 and do:
8 Rounds:
:15 of Hollow Hold
:15 Rest
After you finish 8 rounds of hollow holds, rest 3:00 and go through the whole series again.
Notes
Today’s workout is 2 different tabatas. Keep a running count for each set of 8 rounds.
The goal for the air squats is continuous movement for all 8 rounds. Try and get the same number of squats everytime. Move smoothly and use a full range of motion.
For the hollow holds, keep your lower back in contact with the ground. If your lower back comes up, bring one or both legs in towards your chest.
It is with a heavy heart that we have made the decision to closeSolidarity CrossFit’s physical space for a minimum of one week starting today, Monday, March 16th. We have been following the news regarding COVID-19 and do not believe that “social distancing” and group CrossFit classes are compatible. We believe this is the necessary thing to do to help slow the spread of the virus and minimize the burden on our healthcare system.
Our facilities are closed, but workouts will continue!
You’ll have two ways to join:
On your own:
We will have a full movement brief–just like in class–in an embedded YouTube video in the blog. You can complete the workout any time you like and still be briefed on mechanics, intended stimulus, and get a full movement demo.
Log your scores (and virtually fist bump your friends) via SugarWOD
In a virtual class
We are going to be hosting video-conferenced classes starting Monday using Zoom! These virtual classes will be complete with Question of the Day, movement briefs, and the workout of the day. All you need is a computer with a web browser and webcam to participate (there is also a mobile app). (details below)
Online classes will be at the following times:
0600
0900
1130
1715
1815
To attend, just follow the link that was emailed to you.
At Home Workout
Bench Mark
For time:
100 Burpees
10:00 time cap.
Notes
Today we are a testing a bench mark for the “At Home” series.
Complete 100 burpees as fast as you can and record your time. Try setting a metronome to a pace that you feel you could hold for 100 reps and stick to it. When we retest, you can try and speed up the metronome just a touch.
