CrossFit – Wed, Apr 9
Mobility Class every THURSDAY in April, 6:45 PM in Suite O.
Open to anyone – non-members can purchase a Drop in for this class.Easter Weekend Hours
Friday 4/18 – Last Class 4:30pm
Saturday 4/19 1 class 9am – no advanced
Easter Sunday 4/20 1 class 9:30amMonday 6:30pm is Beginners class starting 4/7.
It is open to everyone, a great class to spend more time on technique and form!
Open to anyone – non-members can purchase a Drop in for this class.Easter Weekend Hours
Friday 4/18 – Last Class 4:30pm
Saturday 4/19 1 class 9am – no advanced
Easter Sunday 4/20 1 class 9:30amMonday 6:30pm is Beginners class starting 4/7.
It is open to everyone, a great class to spend more time on technique and form!
Warm-up
EMOM
4 min Emom
1 Shoulder Press
2 Push Press
3 Push Jerk
add weight
Push Jerk (5×3 record heaviest 1×3)
Metcon (Time)
4 Rounds
30 Wall Ball 20/14
30/25 Row/Bike/Ski
15 Toes 2 Bar
18 Min CAP
Cooldown
3 POS scorpion
½ kneeling thoracic rotation
kneeling wrist
2 min Cardio
Xo Sym – Iron Scap
Samson
Runners Lunge