CrossFit – Mon, Jun 9
Sizzling Summer Cooking Class – Monday June 30th – FREE to everyone.  Learn how to maximize your food prep and minimize your time.  RSVP:   Lorim@Crossfitsr.com   12 spots availableCF Academy June 14th 8am  Shoulder Press & Push PressLadie's Night Out!
Wednesday June 18th 6pm
Kaia's Island Kitchen & Tiki Bar
480 Hartz Ave Danville

Warm-up

3 Min Cardio

Whiteboard

Monday Fix

Warm-up

10 Leg Swings

10 Alt Runners Lunge

10 Slant Board Squat

5 Ea ATG Split Squat

5 Ea cossack

10 Inch Worm

10 Downward Dog

4 min Amrap

2 Power Clean

2 Front Squat

2 Push Press

Front Squat (4×2 85-90%)
Metcon (AMRAP – Rounds and Reps)

4 Rounds

2 Min Amrap

3 Power Cleans 115/75 (rx+ 135/95)

3 Front Squat

2 S2OH

1:30 min rest

Pick up where you left off

Beginner Class (AMRAP – Rounds and Reps)

Same warm up, White board,

Add skill work on Front Squat & Power Clean

Beginners Class Metcon:

4 Rounds

2 min Amrap

3 power cleans

3 front Squat

3 Shoulder to overhead

Choose a weight that you maintain form with

1:30 min rest

Pick up where you left off

Cooldown

couch

kneeling wrist

prone shoulder