CrossFit – Wed, Apr 10
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.April 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!



5 each partner – pvc over under

Spiderman crawl, carioca, high knees, butt kickers

XO Iron Scap

Accessory Work


20 Bad tricep Press

20 Band Pull Aparts

15 Hammer Curls

6 Nordics

6 each ATG split

6 each Heavy Bulg Split Squat

Metcon (Time)

14 Min CAP

4 Rounds

200 m run

20 KB Swings 35/26 (rx+53/35)

20 Leg lift over KB

100 M Suitcase carry



banded leg & hip stretch, band Bully, up dog, down dog