Tuesday

CrossFit Adelphos – CrossFit at HomeExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 – 5/5 Single Leg Box Squats* MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep) *Athlete can sub 10 reps of controlled Narrow Stance Squats (No...

Monday

CrossFit Adelphos – CrossFit at HomeWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Row/Bike/Jog 10 Up-Downs 10 Slam Ball or Backpack Deadlifts 10 Slam Ball or Backpack Thrusters 1:00 Row/Bike/JogWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 20 MINUTES 10...

3/23/2020

CrossFit Adelphos – CrossFitMetconMetcon (No Measure)https://youtu.be/15xhky_hcXc For those looking for the workout watch this video and follow along. I’m still trying to figure out how to send this video in an email to everyone. Technology is rough for me over...

3/21/2020

CrossFit Adelphos – CrossFitWarm-upWarm-up (No Measure)4 Rounds 20 body weight stiff leg deadlifts 10 Push ups 5 Inch WormsMetconMetcon (Time)6 Rounds 30 Jumping Jacks 20 Chair Step ups 10 Chair DipsMetcon (AMRAP – Reps)2:00 Minutes Max BurpeesCool...

3/20/2020

CrossFit Adelphos – CrossFitWarm-upWarm-up (No Measure)3 Rounds 10 Duckunders (under the fence) 10 Ab In and outs 10 Push Ups 10 Air SquatsMetconMetcon (AMRAP – Reps)3 Rounds 1:00 per movement One arm Weighted thruster One arm Weighted Clean Hops over...

3/19/2020

AnnouncementsAs of Wednesday March 18th, we will be closed because of the mandated closures for all non-essential businesses. I will be communicating with everyone with any news that I hear and what that will mean for everyone in the coming weeks. Sorry for the bad...