Building Community

NEWS

Friday Nights from the CrossFit Vault

7pm at the box

Come do a Classic Wod from the CrossFit Vault and hang out!

This Friday – EVA

Saturday

9:30am – Open Gym – with our own Punk Rock Coach Jon!

Sunday

RE-FLEX

9:00am & 5:00pm

Times will be changing soon!

KETTLEBELL SEMINAR

with Coach Austen and Coach Jon

April 27th

CROSSFIT DAY at the Round Rock Express

Join us on Sunday, May 19th at the 1:05pm game!

Discount tickets are $10 each

Purchase them NOW

South Central CrossFit Regionals

May 24-26

Freeman Coliseum – San Antonio

 

 

 

 

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 Heavy Russians.

20 Turkish get ups. Alternate sides   For quality.

Amrap in 5 minutes
7 Hang Squat cleans 115/75
10 Box jumps (24/20)

Rest 3 minutes

Amrap in 5 minutes
30 kb swings
15 toe 2bar.

Rest 3 minutes

Amrap in 5 minutes
20 double unders
7 hspu

MAD Mobi

calf stretch

KOW

shoulder bully

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