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!

Warm-up

2 min Cardio

Xo Sym – Iron Scap

Samson

Runners Lunge

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