Announcements
This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.
Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA
The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Inch Worms
:20 Handstand Hold
7/5x Calorie Bike
10x Arch to Hollow Swings
5x Strict Push-Ups
Metcon
Metcon (5 Rounds for time)
EMOM 4:00 for 20:00
21x Assault Bike Calories
15x Toes to Bar
9x Strict Handstand Push-Ups
Record Time for Each Round
Scaling Options:
Bike = Calories
TTB = Reps / Hanging Leg Raises
StHSPU = Reps / Strict Push-Ups
Midline
L-Sit
Accumulate a 2:00-3:00 L-Sit
-Rest As Needed Between Sets