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
2 min row or Bike
Halo
Barbell Prep
Strength
Front Squat (3 x 3 @ 75-80%)
15 min clock
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
100 DU
30/25 cal row or 25/20 cal Bike
20 DBL DB Front Squats (35/25)
RX+
50/35
Scaled/Masters
100 SU
25/20 cal row or 20/15 cal bike
15 DBL DB FS (20/15)