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CROSSFIT CLASS

CALENDAR

NEW COVID-19 MEASURES

Current Bahía CrossFit Members

We have limited space per class, please pre-register for every class you wish to attend. To pre-register, use the Wodify app. Click “Class Schedule” on the right side menu bar and then, click “reserve” for the class you’d like to attend.

Drop-ins and Visiting Athletes

Please email us at contacto@bahiacrossfit.com to setup an account and preregister for class. Download the Wodify App to your mobile device and we'll send you a request to login.

*Open Box: All All-Access Members are welcome to access the equipment and use the upstairs area during Open Box times. Open Box times are unmonitored by a coach.

Today's CrossFit WOD

WOD

CrossFit - Fri, Apr 26
Heavy Squats Warm up (AMRAP - Reps)

Sacro Lumbar joint routine

1 min hip capsule Mob x leg
1 min Shin Box
5/5 Hip weight shifts
5 Hamstring floss each leg
3 x 3 position Glute Bridges
3/3 clam shells
6 Alt cossack squats
3/3 shrimp squats
5 tempo air Squats a 551

Squats Warmup [5:00 - 15:00]

Specific Warmup & Teaching [15:00 - 25:00]

Double Unders

30 Single unders

10 singles slow and high

10 Penguins

1 min Unbroken D.U. or 75 max

Front Squats

5 Good mornings

10 elbow Rotations

5 tempo Front squats at 331

5 Squat cleans guided by coach

Strategy & Stimulus [25:00 - 28:00]

Practice Round and Build up [28:00 -36:00]

Cash In: 10 cal bike o 200 mts Run

Then: 3 front squats building to Working Load

Bathroom, Water, Questions [36:00 - 39:00]

Workout [39:00 - 51:00]

Stretch [51:00 - 60:00]

HORSE LEGS (AMRAP - Reps)

12 MIN TIME CAP

3 ROUNDS

75 Double Unders

21/15 Cal Assault Bike

5 Front Squats (225/155 lbs )

PLUS - 10 MIN

Scaled

205/145#

Horse Legs (Time)

12 MIN TIME CAP

3 ROUNDS

50 Double Unders

400 mts Run

5 Front Squats (185/135 lbs )

Scaled

40 D.U

155/105#

Horse Legs (Time)

12 MIN TIME CAP

3 ROUNDS

30 Double Unders

300 mts Run

5 Front Squats (135/95 lbs ) from the Rack

Scaled

75 Single unders

200 mts run

115/ 85# From the Rack

BETTER THAN YESTERDAY

We believe in giving everything you have while focusing on perfect technique. Come experience functional, constantly-varied, high-intensity workouts, scaled and modified according to each individual person.

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BAHIA CROSSFIT HOURS

Monday - Friday
     Classes at 6, 7:10, 8:20 & 9:30 am
     Open Box from 10:40am - 12:00pm
     Classes at 5:30 and 6:40 pm 
Saturday
    Classes at 7:10 and 9:00 am
    Open Box from 10:40am - 12:00pm
Sunday  Closed

EMAIL  contacto@bahiacrossfit.com
PHONE  +52 322 221 2586

ADDRESS
Las Palmas # 144, Esquina Las Rosas, Col. Villa Las Flores, Puerto Vallarta, Jalisco, MX  48335 

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