CrossFit – Sat, Apr 4
FREE GUEST DAY
Monday 3/30 (adults only) Bring a friend that wants to try CFSR for the 1st time!
April 5th EASTER SUNDAY – Free Family Member Day – Have a family member that you'd love to try CrossFit with you? Ages 13&up2 Youth Summer Programs
June 8 – Aug 7
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for detailsEaster Sunday 1 class 8:30am
Bring a family member for free! (ages 12 & up)
Monday 3/30 (adults only) Bring a friend that wants to try CFSR for the 1st time!
April 5th EASTER SUNDAY – Free Family Member Day – Have a family member that you'd love to try CrossFit with you? Ages 13&up2 Youth Summer Programs
June 8 – Aug 7
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for detailsEaster Sunday 1 class 8:30am
Bring a family member for free! (ages 12 & up)
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Power Snatch (5@65%, 5@75%, max @ 85%)
Metcon (Time)
1000 m Row
80 Squats
60 Sit Ups
40 Push Ups
20 Pull Ups
Cooldown
3 POS scorpion
Pigeon
Up/Down Dog
2 min cardio
10 PVc Pass thru & OHS