CrossFit – Wed, Apr 3
7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am Teams of 2 – coed. Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch. Sign up on the Chalkboard Wall.Starting the week of April 1st
Barbell Fury will be Tue & Thur 8:30am (same schedule) and 4:30 pm (new time)
6:30pm Tue and Thur will be CrossFit ProgrammingApril Hustle brings May Muscle – put your name on the list to be part of April's challenge – the most sign ins for the month gets a prize! Summer bodies start now!
Barbell Fury will be Tue & Thur 8:30am (same schedule) and 4:30 pm (new time)
6:30pm Tue and Thur will be CrossFit ProgrammingApril Hustle brings May Muscle – put your name on the list to be part of April's challenge – the most sign ins for the month gets a prize! Summer bodies start now!
Warm-up
Metcon (Time)
Run – score is total time including rest
2x 400 M run 2 min rest after each
2x 800 M Run 3 min rest after each
2x 400 M Run 2 min rest
Warm-up
Metcon Warm Up
2×5
Good Mornings
Back Squats
Barbell Row
Deadlifts
–Pigeon Stretch cat cow stretch
Metcon (Time)
3x
2 rounds
7 deadlifts 185/115 (rx+ 245/165)
14 Sit Ups (rx+ GHD)
rest 1 min after each 2 rounds
Soldier Kick
Samson Stretch
Runners Lunge
Side Lunge
Carioca
High Knees
Butt Kickers
100 m Run