April 11, 2018

April 23-27 we will be doing another bring a friend week! You guys are more than welcome to bring in anyone that would like to experience one week of CrossFit, sweatshop, or yoga on us! This is a great opportunity to see what we do without committing to anything until you have given it a fair shot. If anyone has any questions, feel free to reach out to us! We look forward to a fun week and meeting some new people!
4/11

Warm-up
Coaches choice
Followed by Burgener Warm up
Strength
Every 2 minutes for 16 minutes
1 Snatch pull + 1 snatch (Power or squat)
Start light and build
***Focus on keeping the bar close to your body and getting to the “Power position”
*Score is heaviest successful lift
**Focus on keeping the bar close to your body and getting to the “Power position”
Metcon (Time)
5 rounds for time
12/10 Calorie Assault bike
12 Toes 2 bar
Optional Accessory
Done after class on your own time
4 sets
8-10 Strict pull ups (use a band if you need to scale)
Immediately into...
Max effort ring rows
Rest 2 minutes between sets

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