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

10-8-6-4-2

Samson

Half Kneeling SA DB Press

Hollow Rocks

Barbell Prep

Strength

Choose 1

Push Jerk (Build to a 1RM )

15-18 min

Split Jerk (Build to a 1RM )

Metcon (Time)

For time

30-20-10

DBL DB Push Press (35/25)

DBL DB Reverse Lunge Steps

11 min cap
RX+

50/35

Scaled/Masters

25-15-10

20/15