Fitness with Friends

 

Getting a little help from my friends.

DON’T FORGET!

We have

Stronger Faster Healthier Products at the Box

Recovery, Pure Whey and Fortified for you meat heads!

Placing an order for Flavored Fish Oil this week!

FRIDAY NIGHT

Wods from the CROSSFIT VAULT

Join us at 7pm at 609 W. Whitestone for

EVA

$10 throw in for this wod. REGISTER

This is a BYOB kinda event. Feel free to bring something to eat and drink afterwards.

(7pm CF Class will be in the small room)

SATURDAY

Open Gym at 9:30am with Coach Jon

 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)

Skill 

Muscle up transitions
5-10 minutes

Wod
Intervals
Run 200
15 burpees
15 push press (135/95)

Rest

4 rounds for splits.

MAD MOBI
roll calves w bb
Lat stretch band
Shoulder bully
Hamstring up n over

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