CrossFit – Sat, May 11
Mother's Day – Join us at our regular class times and enjoy a wonderful workout, followed by mimosas and flowers!Sunday 5/19 1 class 8:30am
10am Perimenopause & Menopause Workshop.  In person & zoom.  $50 per participant.  Event is open to the public as well.

Warm-up

carioca

solider kick

runners lunge

samson

Accessory Work

3x

50 ft hip cirlce sideways

25 ft death march

10 Cuban Press

10 DB Pull Over

10 Slant Board Goblet Squat

8 ea bulgarian split squat

12 Strict pull Ups – scale to unbroken

10 Min Cindy (AMRAP – Rounds and Reps)
10 Min Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

CHOOSE BETWEEN CINDY OR MARY

10 Min Mary (AMRAP – Rounds and Reps)

5 HSPU

10 Pistols

15 Pull Ups

Cooldown
  1. Samson w/knee down hold 30 seconds
  2. kneeling lat
  3. pancake
  4. butterfly