CrossFit – Mon, May 5
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

Warm-up

3 min Cardio

Whiteboard

Cholesterol – what is it? Why is it vital? How carbs affect bad cholesterol, Triglycerides…what you need to know

Warm-up

Runners Lunge

Bear Crawl

Samson

10 Plate around the world

10 Plate Burpee

10 Plate thrusters

2x w Bar

5 Clean Pulls

5 Shoulder Press

5 Power Cleans

5 Push Jerks

5 Strict Pull ups

Push Press (6×3 Record heaviest 1×3)
Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

8 Clean and jerk 115/75 (rx+ 135/95)

8 Pull Ups (rx+ C2B)

Beginner Class (AMRAP – Rounds and Reps)

cardio

Whiteboard

Warm up

Skill Work – Push Press & Clean (full – not power)

Push Press lift – same

Cool Down – same

10 Min Amrap

8 cleans

8 ring rows or assisted Pull Ups (rx+ pull ups)

Cooldown

3 POS scorpion

Kneeling Lat

Prone Shoulder