CrossFit – Tue, Apr 16


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

5 inch worms

5 scap push ups

5 ring rows

10/10 mountain climbers

Rowing drills


Row 250m or Bike 0.5km

5 push ups

5 pull ups

Metcon (AMRAP – Reps)

4 sets


Row 500/400m row

Run 200m

Max Push Ups/Pull Ups

Rest 2 min b/T sets

Alt between bike/row and push ups/sit ups


Deficit Push Ups (45/25)


Push Up to plate