CrossFit – Wed, May 7
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

400 M Run

15 Band Pull Aparts

10 Alt Samson w/band overhead

15 Face Pulls

10 Inch Worms

10 Alt runners lunge

10 Scap Pull Ups

10 Hanging Knee Raise

5 pull ups

5 knees to elbow

Weighted Pull-ups (4×5)
Weighted Push Ups (Weight)

4×5 – record weight

Metcon (Time)

2 Rounds

50 Air Squats

10 Ring Dips

50 Walking lunge

10 HSPU

50 Mtn Climbers

10 Knees to Elbow (rx+ Pullovers)

50 Ft Bear Crawl

22 min CAP

Beginners Class 6:30pm (Time)

Same warm up

Skill – Pull Up Progressions & Push Up Progressions

then do 4×5 of each at the most difficult level of the progressions you learned.

same cool down

2 Rounds – 22 min cap

50 Air Squats

10 Box Dips

50 Walking Lunge

10 HSPU on the box

50 Mtn Climbers

10 Hanging knee raise

50 Ft Bear Crawl

Cooldown

3 pos scorpion

couch

pigeon