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 @ 5pm, we will have Renew Concierge PT conduct a “How to activate your core and keep it with movement” 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

3 rounds

3/3 bear to bridge

3/3 plank push up

5 kip swings

5 scap pull ups

Barbell Prep

Strength – HOME

Push Press (5-5-5-5)

Build to a heavy

15 min clock

Metcon (Time)

For time

5-4-3-2-1-1-2-3-4-5

S2O (155/105)*

Strict Pull Up

11 min cap

*S2O should be at a challenging weight
RX+

185/125

RMU

Scaled/Masters

115/85

Banded Strict Pull Up/Deep RR