Princess CrossFit

REMINDERS

If you want to workout at the Take Flight  Challenge Fundraiser this weekend (in place of Open Gym), please REGISTER so we have a count and can set up heats. If you want to come last minute, no worries, we will fit you in. There is a suggested donation of $10. You can make that donation to a participant or you can do a throw-in on Saturday.

We have lots of vendors coming out with good stuff to buy, we have music, food, DJ and a workout! What more could you want?

There is NO RE-FLEX on Sunday! Coach Stacey is getting hitched!

OLYSTRONG

New 8 week sessions start on Monday, February 18th.

4:30pm & 5:30pm

You must SIGN UP in order to attend. If you are currently enrolled, you will NOT automatically be re-enrolled without letting us know.

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

  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

  Skill/strength

Clean lift off (3sec)
Clean pull
Clean.
3-3-3-3-3

Then
15 -15-15. Unbroken rest as needed between

Wod
3 rounds for time of
35 hand release push ups
35 sit ups
35 kb swings 1.5/1

MAD MOBI
pigeon
Corner stretch
Press ups
Thoracic extension. Wall

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