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
EMOM x 6
Min 1- 3/3 Box Step Ups + 3/3 bird dogs
Min 2- 3/3 Alt V Ups + 3/3 Samson
Min 3- 3/3 Pike Shoulder Taps + 3 Pike Push Ups
Barbell Prep
Strength
1 Hang Power Clean + 2 Jerks (Build to a heavy )
15 min
Metcon (Time)
For time
50 Hang Power Clean (115/75)
50 TTB
50 Single DB Box Step Ups (50/35)(24/20)
15 min cap
RX+
135/95
70/50
Scaled/Masters
40 Hang Power Clean (95/65)
40 HKR
40 Single DB Box Step Up (25/20)(20)