Announcements

April Events:

• Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time.
• Bring a friend week #BAF Apr 15-20
• April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give aways for sessions and open to everyone. Def recommend for those who have a hard time activating your core.

May Events:

• Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today.
• HERO WEEK May 20-24.
• Closed Sat, May 25th & Monday May 27th in observance of Memorial Day.

June Events:

• Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today.

CrossFit VU – CrossFit

Warm up

Line Drills

2 rounds

5 jumping air squats

15 banded pull aparts

10 banded front raises

Primer

100m run

7 KBS

5/5 Russian twists

Metcon (5 Rounds for time)

Every 4:00 x 5 sets

200m run

15 KBS (53/35)

15/15 Russian Twists w/ slam ball (20/10)

*goal is to have atleast 1 min rest
RX+

70/50

30/20

Scaled/Masters

35/26

Cool Down

ROMWOD