CrossFit – Mon, May 4
FREE GUEST DAY – Wednesday May 6th.
Make sure your guest has completed the waiver!Member Appreciation Day
Saturday, May 9th
Earn a raffle ticket for each class you take May 2nd through 9th – so many prizes to win!
Multiple vendors and treats!

2 min Cardio

2 min cardio or a 400 m run

Whiteboard
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Back Squat (6×3 80-90%)
Metcon (AMRAP – Rounds and Reps)

7 min Amrap

5 KB Swing 35/26 (rx+ 53/35)

5 KB Snatch R

5 KB Snatch L

5 Goblet Squat

Cooldown

Couch

Bretzel

Door Way Chest