CrossFit – Sat, Apr 13
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!


Foam Roll – everything, lacrosse ball, 1st Rib mobilization

10: Band pass thru, pull a parts, face pulls, OHS


5: snatch DL, snatch pull, power snatch, behind neck press, OHS, snatch balance

Metcon (AMRAP – Reps)

2x Each

3 min Amrap #1

4 Hang Squat Snatch 75/55 (rx+ 95/65)


3 Min Amrap #2

Bike/Row/Ski – calories

*This is a 12 min amrap – no breaks. 1,2,1,2 or 2,1,2,1


kneeling Lat, 3 way Scorpion