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

2 rounds

1 min row or bike

5/5 squat reach ups

5 90/90 hip rotations

10 banded pull aparts

10 banded Y press

10 PVC Pass Thru

Review OHS

Strength

Overhead Squat (2-2-2-2-2)

Tempo 3211

Build to a moderate

15 min clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

16/12 cal row or 14/10 cal Bike

10 OHS (95/65)

8 HSPU
RX+

115/75

Strict HSPU

Scaled/Masters

16/12 cal row or 14/10 cal bike

10 OHS (65/45)

8 HR Push Ups