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

AMRAP 7

15 banded pull aparts

10 banded bent over row

8 hollow rocks

5/5 groiners

Review movements

Primer

5 push ups

5 Ab mat sit ups

5 pull ups

5 air squats

Metcon (Time)

Buy in: 100 DU

3 rounds

10 push ups

20 Ab mat sit ups

3 rounds

10 push ups

20 pull ups

3 rounds

10 push ups

20 air squats

Cash Out: 100 DU

25 min cap
RX+

Wear a vest (20/14)

Scaled/Masters

Push up to plate

RR

100 SU