Time Trials

Saturday is CrossFit Kids Open Gym at 9:30am – Ages 6 & up.

Regular open gym at 9:30am as well

Saturday is our CFCP 5th Birthday Party with Premier Cruises

Ticket Purchase is Required.

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 Froglegs

Strength
In 10 minutes build to a max oh squat

wod
Row
500 meters time trial. Max effort
Rest
4 rounds record splits

Mad mobi
press ups
Lat stretch
Leg stretch
Sleeper stretch on wall

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