INGUZ Fitness + Nutrition

 

JULY 4TH HOLIDAY HOURS

Friday, July 3rd
REGULAR HOURS ALL DAY
—————————————————————————————–
Saturday, July 4th
7:00am – CrossFit
8:00am – MOVE 45
9:00am – CrossFit
10:00am – Open Gym

 

INGUZ VIRTUAL CLASS SCHEDULE FOR FRIDAY

Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027

Noon CrossFit Class – 12:00pm: https://zoom.us/j/891192366

Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128

BOOK A FREE YOGA CLASS: https://www.baptistepoweryogagroton.com/class-schedule

 

STRENGTH

Pausing Front Squat

On the Minute x 8:
2 Pausing Front Squats

* Bar is taken from the floor (no racks). Hold for a 2 second pause in the bottom position.

 

INGUZ WOD

“Battleship”

5 Rounds For Time:
10 Front Squats (155/105#)
20/15 Calorie Row or 15/12 Calorie Bike

* There is a 15 minute time cap on this workout. Post time to the whiteboard.

 

AFTER PARTY

“Body Armor”

Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions (2 Seconds at Top)
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists

 

MOVE 45

20 Minute AMRAP:
20 Plate Ground to Overhead
30 Step-ups
50 Plate Hops

Core Finisher:
TABATA
(20 sec work : 10 sec rest x 8 rounds)
Alt. Plank Leg Lift + Toe Tap