CrossFit – Thu, Apr 2
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 detailsEaster Sunday 1 class 8:30am
Bring a family member for free! (ages 12 & up)

2 min Cardio

Warm Up

Reverse Tabata assault, ski, row

3 Squat 3 step

runners lunge

side lunge

inch worm

10 slant board squat

10 band sissy squats

25 push ups

Back Squat (5@65%, 5@75%, max @ 85%)
Metcon (AMRAP – Reps)

Tabata

  1. Double Unders
  2. Burpees over Bar
  3. Sumo DL HP 75/55 (rx+ 95/65)

1 min break between each exercise

Cooldown

Couch

Pigeon

Calf