CrossFit – Fri, Apr 3
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)
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)
Warm-up
Skill Work
Power Clean Technique – Build to weight for metcon
Holleyman (Time)
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
F: 14-lb medicine ball to 9 feet, 155-lb cleans
M: 20-lb medicine ball to 10 feet, 225-lb cleans
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
https://www.crossfit.com/workout/2012/08/30#/comments
Cooldown
prone shoulder
½ kneeling thoracic Rotation
Bretzel
2 min jump rope
10:
alt scorpion
alt runners lunge
inch worm
(5) Down dog to HSPU
wall ball
(3) HSPU