CrossFit – Thu, May 8
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
Deadlift (3@70%, 3@80%, max @ 90%)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Snatch 75/55 (rx+ 95/65)
Overhead Squat
Buy out – 10 Burpees over the bar
10 Min Cap
Cooldown
up/down dog
band shoulder
band legs
4 Rounds Rowling – burpee penalty
10 PVC pass thru
10 Around the world
10 OHS
10 Leg Swings
10 Cossack
10 PVC Good Morning
3x
8 Deadlift
4 power snatch
4 Overhead Squat
4 Burpees over the bar