Only a couple days left to sign up for the 2015 CrossFit Opens and the RedZone Fantasy Opens!
Over the next couple weeks we will be implementing a new membership structure. This will bring some new opportunities for all our members to save some money and also see everything we have to offer at CrossFit RedZone. If at all possible please try to make it in a few minutes early to your class and sit down with one of the coaches to go over what's new. We will be taking a few minutes before every class to discuss what's new anyway.
Fitness-
A. Hang power Clean + hang squat clean (1+2) EMOM x 7 min
+
14 min AMRAP
8 S2O (115/75)
12 Deadlifts (115/75)
16 knees to elbows
Performance-
A. 2 tng squat cleans + 1 jerk EMOM X 7 min @ 75 - 80% clean
+
14 min AMRAP
500 m row
10 power clean and jerks (135/95)
Zone-
A. EMOM x 14 min
Even - 5 Push ups + 7 Tuck ups + 9 Air Squats
Odd - 30 Sec Plank
+
For Time:
24 Cal Row
10 No push up Burpees to plate
30 DU's or 60 Single Unders
18 Cal Row
10 No push up Burpees to plate
30 DU's or 60 Single Unders
12 Cal Row
10 No push up Burpees to plate
30 DU's or 60 Single Unders
6 Cal Row
10 No push up Burpees to plate
30 DU's or 60 Single Unders
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