Total body fat-burning workouts – no Olympic lifting or complex gymnastics. Build cardiovascular endurance, increase lean muscle mass, and have fun with Proven coaching, high intensity intervals and fundamental strength exercises. Bring your fitness trackers to keep track of your Proven results!
A. Warm up:
500m Row
50m Skips
50m shuffle (25/25)
B. 3 Rounds
1:00 ea of:
Battle Ropes
Tire Flips
Bike-cal
C. 20:00 AMRAP
300m Run
5 Burpees
10 Ring rows
15 sit ups
For Rounds and Reps
A. 3 RNFT
10m Bear Crawl
10m Walking Lunge
10m Burpee Broad Jump
B. 3 Rounds
:20EMOMx9:00
Min 1: BB push press
Min 2: BB Pendlay Row
MIn 3: Front squats
*1 bar, same weight
C. 5 Rounds
300m Run
60 Single unders
15 KBS
For time
“Just showing up every day, I’ve made a lot of attempts at getting fit and trying to lose weight but I haven’t been able to consistently be focused and disciplined in any one of them except for CrossFit. Everything about the Proven family makes it so easy to come back every day. The other members are always welcoming and eager to help. You’re surrounded by people who are dedicated to fitness and are constantly pushing the limits no matter where you are in your fitness journey!”
6:00AM | 9:15AM | 4:15PM | 5:15PM | 6:15PM
6:00AM | 9:15AM | 4:15PM | 5:15PM | 6:15PM
6:00AM | 9:15AM | 4:15PM | 5:15PM | 6:15PM
6:00AM | 9:15AM | 4:15PM | 5:15PM
6:00AM | 9:15AM | 4:15PM | 5:15PM
5:30AM | 9:15AM | 4:15PM | 5:15PM | 6:15PM
5:30AM | 4:15PM | 5:15PM | 6:15PM
6:00AM | 9:15AM | 4:15PM | 5:15PM | 6:15PM
5:30AM | 4:15PM | 5:15PM
5:30AM | 9:15AM | 4:15PM | 5:15PM
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