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Tomorrow we are back to regular schedule. For the Spin/Krank we are going to post the next 3 days to show our programming changes. We’re including the CrossFit metcon and giving it the Spin/Krank twist where possible. We hope you’ll give it a try and let us know your thoughts!

THURSDAY 7/5/2018
Krank/Crossfit Hybrid

WARMUP (10-15 Minutes)
3:00 Minute Krank
:30L/:30D/:30L x2

5 KB Squat Jumps
5 Goblet Squats
5 Russian Swings
5 Lateral Goblet Squats each
5 Russian Swings

3:00 Minute Krank
:30L/:30D/:30L x2

“METCON” (20 MInutes)

6 ROUNDS OF:
1. PLATE PUSH (Length of Gym) 200/150/100
2. KB Farmer Carry (Length of Gym) AHAP 53/35/26
3. L-Sit Hold x 10s Bar/Box/Rings/Floor
— Rest 2:00 —

—REPEAT—

TUESDAY 7/10/2018
Krank/Crossfit Hybrid

WARMUP (10 Minutes)

5:00 Minute Bike
:30H/:10E x 6
1:00 Minute Krank (Reverse)
3:00 Minute Bike
:20H/10E x 6

“METCON” (25 MInutes)
”Backpeddle”

Every 5:00 x 5 Sets:

Spin for 1:30/Krank 1:30 (Reverse) — Alternate
12 C2B Pull-ups (Chest to Bar) ALT: Pull-ups/Band Assisted Pull-ups/Box Push-ups (incline)
20/16 Hand Release Push-ups

*Score = slowest split

Athletes should record all your splits, score will be your slowest split.

*ABS (5 Minutes)
Straight Leg Sit-ups with. DB on chest: 4 x 5. Do with a partner holding feet. Switch between sets.
*If there is extra time

THURSDAY 7/12/2018
Krank/Crossfit Hybrid

WARMUP KRANK (6 Minutes)
Done on Single Leg/Opposite Arm
:30R/1:00D/:30L x3

WARMUP WEIGHTS (12-15 Minutes)
3 Rounds BP Lower Complex #1 (Do with Empty Bar):

5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
REST: :30

“METCON” (15 MInutes)
”Timebomb”

In 12:00 Time Cap

50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Kettlebell Swings 35/26

Remaining time AMRAP: Wallballs

L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)

*Score = total wallballs completed

*ABS
:30 Each
Plank/Side Plank (each Side) x2
Six Inches/Flutter Kicks/Scissors x2

g July 2, 2018


Congratulations to our June Corps Club (we’re testing names out, so next month, it may be different! :D), those members who have been here 20 days this month! Great job everyone!
Still waiting on our first Order of Pags Club Member – 27 🙂
Marissa Bluestone – 23
Emily Gingrich – 22
Amanda Kodz Giffin – 21
Kevin Kodz – 23
Virginia Muthard – 21
Cameron Panase – 20
John Panase – 25
Davon Smart – 20
#corpsclub #dailyroutine #seeyoutomorrow #corpsfitnesscrossfitberks

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Wondering what all this Hero Week stuff is all about? Come on out tonight for our FREE INTRO CLASS!! 6:45pm – 7:45pm. After the class, you’ll get 2 weeks completely free to try out all of our classes! We’re not just a gym. And we don’t just workout. We come together as a team and honor our heroes and our brothers and sisters who have gone before us. We don’t leave anyone behind. Leave your excuses at home on the couch! #freeintro #freemeansfree #2weeksfree #corpsfitnesscrossfitberks