Monday 1.2.22

HAPPY NEW YEAR! A new app and a change of pace for the programming. Here comes the Open!

*We are changing apps starting this week!! The new app we will use is called Push Press. You will need to get on the app and sign up by this Friday, Jan 6th in order to continue to see the workouts. All workouts will be published inside the app. We will also have some other cool daily offerings in the app.

**If your membership date falls after the 6th, your next month’s payment will be adjusted! Anyone who signs up using an ACH bank account payment (instead of a card) will get a free class pass for upstairs to keep or give away. *Please put a card on file anyway, so it can be charged for other items if needed!

***If you are not a member of the gym and would like to continue to see the programming, you can sign up under the All Access Open Gym pass. The All Access Pass is included with an unlimited membership!

Links to sign up on Push Press:

1st Family Member Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3g9c3ui8cw6oqx

Student/Senior/Military Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3c0c4a47921c37

College Student ONLY Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_61d97af6702b31

All Access Pass (Programming Access and Open Gym Only): https://crossfitreserve.pushpress.com/landing/plans/plan_3b8176a84a7527

2nd Family Member Unlimited (one person has to be signed up as the 1st Family Member before this option can be used): https://crossfitreserve.pushpress.com/landing/plans/plan_a0400f7f9b517b

3rd Family Member (must have someone signed up as 1st and 2nd first): https://crossfitreserve.pushpress.com/landing/plans/plan_a4974301e88872

*****If the new pricing causes a hardship for anyone, please let us know!! We don’t want anyone to struggle or have to quit due to a price increase. Please text Mel 605-645-2216 if you have any questions.******

WARMUP

10 min AMRAP

1 min cardio

10 world’s greatest

10 air squats

3 up dog to down dog

3 burpees

5 ring rows

5 Kip Swings

3 T2B

Then…

2 min squat mobility

STRENGTH

Front Squat – from the rack

On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%

*All Percentages Based Off 1RM Front Squat

WOD

3 Rounds

4 min AMRAP

21/15 Calorie Row
15 Goblet Squats (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
9 Toes to Bar

*Rest 1 min between rounds. Start where you left off, instead of back at the beginning. Score is total rounds + reps.

OPTIONAL POST WOD


Easy AMRAP 12:
1 Legless Rope Climb
6 Farmers Carry Lengths
12 Box Jump Overs (24″/20″)

MINIMAL EQUIPMENT OPTION

14 min: as many rounds as possible. Rest 1 min between rounds.

21/15 Calorie Row or 250m Run
15 Goblet Squats or Air Squats
9 V-ups or Sit-ups

MOBILITY

1:00 Banded Pass Throughs
1:00 Banded Lat Stretch (Each Arm)
1:00 KB Calf Smash (Each Leg)

ON DEMAND YOGA LINK:

https://us02web.zoom.us/rec/share/URUWPG2TPgH7Ah4wwanbACIGEoIvNr-veSYPYvNfUVN-2ECrSeJtQe0cixt9xbAX.0chjyfU3WxHlYw8Y