CrossFit – Sun, May 4
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

Running Warm Up (POSE)

Brief intro and explanation of technique

Circles -ankle, knee, hip, shoulder, neck, arm, elbow, wrist

Rotation – tai chi torso rotation, runners lunge with twist

Side to side – ankle rolls, side lunge, carioca, gate openers

Front to back – knee to chest, samson, switch feet hops

Technique:

Forward hop

Pony

POSE position

Stationary pulls

Skipping

Forward / Backward run

Forward lunge

Jump rope drill

Run with me speed changes – Demo how fall controls speed

2×10

DB Snatch

Alt DB Push Ups

Flat Mile (Time)
Flat Mile – for Time
Metcon (Time)

4 Rounds

20 DB Snatch 30/20 (rx+ 50/35)

20 Alt DB Push Ups

2 Rope Climbs

16 min Cap

Cooldown

Calf

3 Pos Scorpion

kneeling Wrist