CrossFit – Sat, Apr 12
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!
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Clean (5×3 Record heaviest 1×3)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
12 Deadlift 75/55 (rx+ 135/95)
9 Hang Power Cleans
6 S2OH
Cooldown
Pigeon
Up/Down Dog
Prone Shoulder
ONLY 2 ROUNDS
If you cannot do strict pull ups, use bands or ring rows –
Same with dips – assist until you’re warmed up for a Dip