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

20 Banded Good Mornings

20 hollow rocks

20 banded bicep curls

Review movements

Primer

100m run

8 Ab mat sit ups

5 DBL DB PC

Metcon (6 Rounds for time)

Every 5:00 x 6 sets

400m Run

20 Abmat Sit Ups

12 DBL DB Power Clean (35/20)
RX+

50/35

Scaled/Masters

300m run

15-20 Ab mat sit ups

8-12 DBL DB PC (20/15)