CrossFit – Mon, Jun 30
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 availableMerch Pre-order ends Monday 6/30. Use the link emailed to you or click on social media for the link!4th of July Class Schedule
7/3 4:30pm last class of the day
7/4 7:30 & 8:30am – make a reservation
7/3 4:30pm last class of the day
7/4 7:30 & 8:30am – make a reservation
Warm-up
Whiteboard
Why we log our results after each class
Warm-up
Carioca
Runners Lunge
Soldier kick
Inch Worm
Side Lunge
3 Squat 3 Step
30 Second horse stance
2×6
deadlift
SDLHP
shoulder press
push press
EMOM
4 min EMOM
5 Sumo Deadlift – increase weight
Sumo Deadlift (5×4 record heaviest 1×4)
Metcon (Weight)
12 Min EMOM
8 sumo DL HP
8 Push Press
10 Burpees over the bar
Score is weight you used
BEGINNERS CLASS
Warm Up
Carioca
Runners Lunge
Soldier kick
Inch Worm
Side Lunge
3 Squat 3 Step
30 Second horse stance
3 each w/pvc pipe 3 each with empty bar (technique and form)
deadlift
SDLHP
shoulder press
push press
Same EMOM
Same Workout
Cooldown
up/down dog
Prone shoulder
pigeon
2 min Cardio