Announcements

Big things this Month!!
1. We are hosting a Weightlifting Clinic Feb 20th at 10am.
2. We are in open season so we are switching our training philosophy for the next month to prepare our bodies for the open workouts.
3. I have set out NEW blank kettlebells to list our 2021 goals on. Let us hold each other accountable this year!!
4. Open Gym on Sunday is now 11-2pm
5. Struggle with Rowing?? Come see me for a 1490 training guide

CrossFit 1490 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1 Min each leg Worlds Greatest Stretch then..

2 Rounds of

-10 Wall Squats

-10 Cossack Squats (each leg)

-10 Barbell Front Squats

-15 Single Arm Arnold Presses (each arm)

-1 Min Bike, Row, Ski, Run

Metcon (Time)

3 Rounds

-10 Overhead Squats (115/80)

-50 Double Unders

**Straight into**

3 Rounds

-10 Thrusters (75/55)

-50 Double Unders

Metcon (No Measure)

Body Building

3 Sets of

-12 Alternating DB Curls

-12 Ring Dips

-6 Chin Ups

-10 DB floor bench presses (3 seconds down, 1 second pause, 3 seconds up)