CrossFit – Fri, May 2
Wednesday 6:30pm is Beginners class starting 5/7.
It is open to everyone, a great class to spend more time on technique and form!Saturday 5/10 8am class – CF Academy – Front Squat & a workout – Open to everyone! Drop Ins welcome tooMurph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am RESERVATIONSMobility Class returns Thursday, JUNE 12th at 6:30pm!Mother's Day – bring your mom or child (ages 13 and up) for free – email Success@crossfitsr.com to have Brandy set up their free drop in no later than Friday 5/9
It is open to everyone, a great class to spend more time on technique and form!Saturday 5/10 8am class – CF Academy – Front Squat & a workout – Open to everyone! Drop Ins welcome tooMurph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am RESERVATIONSMobility Class returns Thursday, JUNE 12th at 6:30pm!Mother's Day – bring your mom or child (ages 13 and up) for free – email Success@crossfitsr.com to have Brandy set up their free drop in no later than Friday 5/9
Warm-up
Metcon (Time)
50 Mtn Climber
10 Wall Walks
50 air Squats
10 C2B Pull Ups (rx+ BMU)
50 Sit Ups (rx+ GHD)
10 Thrusters 95/65 (rx+ 115/75)
50 Hollow Rock
10 Thrusters
50 Sit Ups (rx+ Ghd)
10 C2B (rx+ BMU)
50 Air Squats
10 Wall Walks
50 mtn Climbers
40 min Cap
Cooldown
3 POS Scorpion
COuch
Pigeon
Carioca
Inchworm
Spiderman
Bear Crawl
15 Hollow Rocks
10 Squat Thrusts
2x
10 Air Squat
10 Scap Pull Ups
5 Hip Hinge
5 Pull Ups
3 C2B or Bar MU