Friday special class times due to Hood-to-Coast:
6:30 am Open (Thanks Heidi!)
9:30-12:00 Open (Thanks Paul!)
No noon class!!!
No Open gym or evening classes.
Saturday Boxing at 10am is on! This is a perfect time to try out the boxing circuit class if you haven’t had the opportunity!
No Saturday CrossFit class!
Monday resumes all normal scheduled Classes!
40 GHD Sit-ups
30 Ring Inversions
2 min @5+ on “The Beast” Airdyne Bike
100 Double-unders (300 singles)
Score each couplet for time, rest as needed between.
For this workout, you should start with the row/ghd sit-up couplet and work your way down the list in the order that they are written. Each couplet is timed as a separate score. Rest as needed before moving on to the Run/Ring inversion, etc… If there are a lot of people in a class, this workout may be done in a different order to accommodate more people in less time.
If you are new to GHD Sit-ups, scale the reps and range of motion very conservatively!
For ring inversions, you will start at a “dead-hang” position hanging from the rings, lift your legs and hips until you are fully inverted with your head pointing toward the floor and your feet pointing toward the ceiling. The scaling/sub for this is to try toes-to-rings, knees-to-elbows or other familiar scaling options for this type of gymnastics movement.
For the Airdyne Bike: If you are able to maintain 5 or more on the dial for the entire two-minutes then that portion is Prescribed, “Rx’d”. If you are not able to maintain at least a 5, score your lowest number as part of your scaling options.
If you cannot do double-unders, the standard sub is to do triple the number of singles. This is a scaling option however, not “Rx’d”.
Thanks again to Heidi and Paul for volunteering your time to allow the gym to be functioning during our Hood-to-Coast event!