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Hey Groundworx Crew,
As we work through the next few weeks together, the staff at CrossFit Groundworx will be bringing you support and coaching any way we can! We are in the works of implementing different ways to stay connected and help, and the first step will be online classes! We will be continuing our 930AM and 7PM classes online Monday-Friday and Saturday at 930AM! We will be running the classes based on our At-Home Program that requires minimal equipment and we will also be giving a no-equipment version too! You can also log-in early or stay on after to catch up with your friends as you are practicing social distancing. Simply follow the links below to log-in. We will be on-line 30min before each class to help with any set-up or discussion. 9:30am recurring meeting Join URL: https://zoom.us/j/496534756 7:00pm recurring meeting Join URL: https://zoom.us/j/502030225
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 On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike *30 Minute Cap*  For Time:
21 Power Snatches 5 Rounds of "Cindy" 21 Overhead Squats 5 Rounds of "Cindy" 21 Squat Snatches PERFORMANCE (95/65) FITNESS (75/55)  5 Rounds:
12 Lateral Burpees Over Dumbbell 40 Double Unders 12 Single Dumbbell Box Step Ups 40 Double Unders Singles Subt. = 60  Teams of 3
For Time (30 Minute Cap): 5 Rounds of "DT" 100/70 Calorie Assault Bike 5 Rounds of "DT" 100/70 Calorie Assault Bike 5 Rounds of "DT" 1 Round of "DT": 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks  10-20-30-40-50:
Russian Kettlebell Swings AbMat Sit-ups 10 Meter Shuttle Runs PERFORMANCE KB 70/55 FITNESS KB 55/35  BENCHMARK
PERFORMANCE EMOM: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure FITNESS AMRAP 15 7 Thrusters (75/55) 4 Strict Pull-ups 7 Burpees  PERFORMANCE
Every 4:00 x 6 Rounds: 15/12 Calorie Assault Bike 30 Double Unders 3 Power Snatches *Build in Power Snatch Weight FITNESS Every 4:00 x 6 Rounds: 15/12 Calorie Assault Bike 45 Single Unders 3 Power Snatches *Build in Power Snatch Weight  21-15-9:
Double Dumbbell Power Cleans Box Jump Overs Double Dumbbell Front Squats Toes to Bar PERFORMANCE (50's/35's)(24"/20") FITNESS (35's/25's)  Teams of 3
For Time (30 Minute Cap): 75 Power Snatches (75/55) 75/50 Calorie Row 50 Power Snatches (95/65) 50/35 Calorie Row 25 Power Snatches (115/85) 25/20 Calorie Row 15 Rope Climbs 25 Power Snatches (115/85) 25/20 Calorie Row 50 Power Snatches (95/65) 50/35 Calorie Row 75 Power Snatches (75/55) 75/50 Calorie Row |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit