Friday April 10, 2020

What a great time on Zoom with Lauren Fisher yesterday!

Today we are back to our usual schedule for those who aren’t looking to stay home and workout solo; Zoom and FB Live workout at 10 am,  and full outdoor workouts available at 3, 4, and 5 pm at 1740 E St. 95673 that are open to everyone who isn’t sick, immune-compromised, or around those who are.

Today’s workout is programmed as a partner workout but can be done solo. If you’re solo cut the reps in half! Ideally though grab someone you feel comfortable working out with or someone you live with and get after this one!

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Thursday April 9, 2020

As for ONLINE OPTIONS, today there will only be a Zoom workout at 6 pm. Lauren Fisher, 7x CrossFit Games Athlete, will be running the workout listed below. Zoom is an app and is available for free on the App Store.

The Zoom link is only available on the Iron Mile Family Page on Facebook.

Those of you who have grown accustomed to coming to Iron Mile Acres will still be able too at come at the usual 3, 4, or 5 pm.

Friday, workouts will return to normal; 10 am on Zoom/FB livestream with Devin and 3, 4, and 5 pm for outdoor workouts at Iron Mile Acres.

Workout if the Day

15 Minute AMRAP
30 Single Arm Deadlift
15 Burpees
30 Single Arm Hang Power Clean
15 Burpees
30 Sin…

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0482020

Warm up: Bike

10s legs only sprint/50s full rest

20s legs only sprint/40s full rest

30s legs only sprint/30s full rest

40s sprint/20s full rest

50s sprint/10s full rest

60s sprint

A. I go/you go or 1:1 rest

10 back squats 275/185+3/2 legless

10 back squats 315/205+3/2 legless

10 back squats 345/225+3/2 legless

10 back squats 365/235+3/2 legless

B. Class

C.
Accumulate 2 min plank

30 d ball over the shoulder 100/70

Accumulate 2 min plank

Wednesday April 8, 2020

Wednesday

Challenge: don’t consume sugar or alcohol all day

Workout of the day

20 min emom

Min 1: 20 pull-ups or ring rows

Min 2: 15 heavy eye level kB swings 

Min 3: Max shoulder to overhead

Min 4: rest

For the pull-ups pick a number of reps you think can get done within the minute on all the rounds. Make the  burpees tough. Pick a number to shoot for that is a littl…

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04072020

Warm up: athlete choice

A. 20 min emom

min 1: 10 burpee+10 db thrusters 50/35’s*

min 2: rest

B. Class

C. 30 min max cal row*

must complete 200/160 cal bike before getting on the rower