CrossFit – Thu, Apr 11


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.

CLOSED DUE TO SEVERE WEATHER. 430/530/630pm classes today, 4/10. Rather be safe than sorry with all the rain, wind and flooding roads. Be safe!

CrossFit VU – CrossFit

Warm up

5/5 groiners

5 up downs

5/5 box step ups

5/5 SL Glute Bridge

5 kip swings

Review movements

Metcon (Time)

7 rounds

7 BBJO (24/20)

7 Pull Ups

14 min cap



6 rounds

Step overs


Cool Down