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!


Soldier Kick

Samson Stretch

Runners Lunge

Side Lunge


High Knees

Butt Kickers

100 m Run

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


Metcon Warm Up


Good Mornings

Back Squats

Barbell Row


–Pigeon Stretch cat cow stretch

Metcon (Time)


2 rounds

7 deadlifts 185/115 (rx+ 245/165)

14 Sit Ups (rx+ GHD)

rest 1 min after each 2 rounds