March 27, 2020

Announcements

Hey crew, it’s official the state has closed gyms for time being! We are loaning out equipment for home workouts. We know this is a crazy time out there and want to keep you all fit and sane. Please contact Michele at 971-219-7581 if you have questions or want to come in and check out some equipment. Depending on how many people come borrow, we may have to rotate and share items. I have already posted wods all week and they are limited equipment wods. Get creative and please post pictures up of some of your fun mods so we can share them! We will all be working out together soon so stay positive. Great time to work on your double unders and your jogging (I can’t believe I just said the J word -haha)!

CrossFit Dragon Fire – CrossFit

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Metcon (Time)

“Tic Tac Go”

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

“Tic-Tac-Go” (No Running Version)

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

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