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During the Corona Virus Circumstances we will post 3 different versions of the WOD. In the gym , ( there will be a coach and doors open for all class times if your circumstance allows you to WOD at CrossTown. ) At Home with a KB version No equipment version Open gym is still available. […]

3 . 20 . 20 Next week , we will do home wods with KBs or DBs .. you can use them interchangeably for the movements. KBS are more versatile. If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts independently. Open

3.19.20 If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts independently. Open gym is anytime outside of group class times. Have fun , be safe , and we can get through this safely. Here is also a quick home workout if

3. 18.20 If you want to borrow a KB for home WODS next week , let me know. At this time , we are still really focused on keeping the facility as clean as we can and I appreciate all your help with wiping the equipment down so well. Thanks to all of you that

3 . 17 . 20 We have been wiping down every equipment piece after every class with bleach and disinfectant. Please use the blue towels we provide to help wipe down after using something. If you feel more comfortable working out outside of group classes , you can come outside of class time and do

WOD 3 . 16 . 20 If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts indepently. Open gym is anytime outside of group class times. Have fun , be safe , and we can get through this safely. Here is also

3 . 13 . 20 Barbara 20 pull ups 30 push ups 40 situps 50 squats rest 3 min 5 rounds score total time

WOD 3 . 12 . 20 4 Rounds for time Run 400m 10 Power snatch 135 / 85

WOD 3 . 11 . 20 The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

WOD 3 . 10 . 20 Deadlift 10 – 10 – 6 -6 -6 – 4 – 4- 4- 4 Cash out 12 min ABS 1 min situps 1 min Hollow rock 1 min plank rest 1 min