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
1 min row or Bike
3/3 KB Windmill
5/5 SL Glute Bridge
1 min row or Bike
3/3 Step Ups
5/5 SA KB High Pull
1 min row or bike
3/3 Samson
5 KBS
Barbell Prep
Metcon (AMRAP – Reps)
4 rounds for max reps
1 min Snatch (115/75)
1 min Row or Bike cals
1 min DBL DB Bon Step Up (35/20)(20)
1 min rest
RX+
135/95
50/35
Scaled/Masters
95/65
25/15