Announcements
New Retail – Pre-Order Closes Monday 1/17 https://theblademethod.typeform.com/to/qyegugZW
Blade Method Fitness – CrossFit
Warm-up
400m Run
5 Burpees
5 Box Jumps
2 Rounds:
200m Run
5 Burpee Box Jump Overs Rd 1: Warm Up Height- Round 2: Working Height
HAPPY BIRTHDAY ZANE! (Time)
1 Mile Run
60 Burpee Box Jump Overs
800m Run
40 Burpee Box Jump Overs
400m Run
29 Burpee Box Jump Overs
RX+ = 30/24″
RX = 24/20″ M50+ = Step Up/Over M55+ = 20/16″ & OR Step
Scale: Runs to 2,000/1750m-1000/850m-500/450m Row, Box Height, Reg Burpee, Burpee #
Cool Down
1. Cheer on classmates to finish
2. When everyone is done go on 800m walk
3. Text Zane Happy Birthday
4. Calf Smash: 5 min ea side
1-Mile Run (Time)
Max Effort 1-Mile Run
Score mile time from workout
