Announcements
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
Air Breather
Metcon (Time)
Teams of 2:
21-18-15-12-9-6-3
DB Thruster (35/20)
Pull-Ups
-then-
KB Swings (53/35)
Hand Release Push-Ups
-then-
DB Shoulder to Overhead (35/20)
GHD/Ab Mat Sit-Ups
-then-
Goblet Squats (53/35)
Burpees
40:00 Time Cap
Metcon (Time)
Teams of 2:
21-18-15-12-9-6-3
DB Thruster (35/20)
Pull-Ups
-then-
KB Swings (53/35)
Hand Release Push-Ups
-then-
DB Shoulder to Overhead (35/20)
GHD/Ab Mat Sit-Ups
-then-
Goblet Squats (53/35)
Burpees
40:00 Time Cap
Fire Breather
Metcon (Time)
Teams of 2:
21-18-15-12-9-6-3
Thrusters (135/95)
Chest to Bar Pull-Ups
-then-
Power Cleans (135/95)
Handstand Push-Ups
-then-
Shoulder to Overhead (135/95)
GHD Sit-Ups
-then-
Overhead Squats (135/95)
Burpees Over Bar
40:00 Time Cap