Saturday, March 9, 2019 - Train8nine
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Saturday, March 9, 2019

Weekend Schedule

Saturday: 9:00 am Open Community Workout,  10:30 am Members Only Workout

Sunday: Open Gym, 11:00 am to 1:00 pm.


Community Fitness Workout – 9:00 am

Muscle Focus – Legs, Shoulders & Triceps

3 rounds of
50′ walking lunges
15 Push-ups

Fitness Metcon

Two rounds of 5 stations.  You will be at each station for 1 minute.  In that minute, attempt to complete as many repetitions as possible.

  • Minute 1 – Wall Ball Shots
  • Minute 2 – Abmat Butterfly Sit-ups
  • Minute 3 – Burpees (push-up less)
  • Minute 4 – Elevated Glute Bridges
  • Minute 5 – Russian Kettlebell Swings

Bonus Cardio Finisher – Team Run

Teammates will run 400 meters together.


                                                  

Fitness

    CrossFit

METCON

In 12 minutes perform with a partner

6 KB Facing Burpees
9 KB Sumo DL
12 KB Swings

*One athlete completes a full round a time.

Rest 2:00

In 12 minutes perform with a partner

6 KB Burpees
9 KB Goblet Squat
12/9 Calorie Row
*One athlete completes a full round a time.

Then Finisher

In 12 minutes perform with a partner

6 Bar Facing Burpees
9 SDHP (115, 75)
12 Hang Power Cleans (115, 75)

*One athlete completes a full round a time.

Rest 2:00

In 12 minutes perform with a partner

6 Bar Facing Burpees
9 Front Squat (115, 75)
12/9 Calorie Row
*One athlete completes a full round a time.

Then Finisher

FINISHER

10 Minutes of recovery work:

*Choose between row, bike, ski erg, jog, or light sledpull at an easy conversational piece.

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