CrossFit – Mon, Apr 14
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

Whiteboard

The Benefits of working out

Warm-up

carioca

lateral a Skip

Forward Skip

Running Lunge

Samson

Burpee Broad Jump

10:

Alt Scorpion

Air Squats

Cossack Squat

Scap pull up

tuck jumps

EMOM

4 min EMOM

3 Front Squats

  1. 40%
  2. 2. 50%
  3. 3. 60%
  4. 4. 70%
Front Squat (4×1 90%)
Metcon (AMRAP – Rounds and Reps)

2x

3 min amrap

6 Burpee Tuck Jumps

8 T2B

2 min rest

pick up where you left off

Cooldown

Couch

3 POS Scorpion

Pancake

BEGINNERS CLASS

2 min cardio

White Board Talk

same warm up

4 min EMOM:

Focus on form – elbows up, core tight, working on getting below parallel.

BEGINNERS CLASS SKILL

Toes to Bar scaled

V-Ups

Anchored Toes 2 Bar on back

Hanging from the rig, and bringing legs up using core

SAME FRONT SQUAT AS CROSSFIT CLASS

BEGINNERS CLASS METCON (AMRAP – Rounds and Reps)

2x

3 min Amrap

6 burpees

8 Toes to Bar – use scale version that was most challenging

2 min rest

Pick up where you left off