CrossFit – Tue, Mar 31
FREE GUEST DAY
Monday 3/30 (adults only) Bring a friend that wants to try CFSR for the 1st time!
April 5th EASTER SUNDAY – Free Family Member Day – Have a family member that you'd love to try CrossFit with you? Ages 13&up2 Youth Summer Programs
June 8 – Aug 7
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details
Monday 3/30 (adults only) Bring a friend that wants to try CFSR for the 1st time!
April 5th EASTER SUNDAY – Free Family Member Day – Have a family member that you'd love to try CrossFit with you? Ages 13&up2 Youth Summer Programs
June 8 – Aug 7
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details
Warm-up
Deadlift (5@65%, 5@75%, max @ 85%)
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
10/8 cal row/bike/ski
8 DL 95/65 (rx+ 115/75)
6 Pendlay Row
4 Hang Sq Clean
Cooldown
Up/Dpwn Dpg
Prone Shoulder
Bretzel
2 Min Jump Rope
10 Alt Runners Lunge
10 Hollow Rock
10 Superman
25 Push Ups
3x w/bar
8 GM
8 DL
6 Bent Row
6 Hang Sq Clean