Perseverance

WHAT ELSE IS GOING ON?

We now have classes next door at our SOAR location.

SOAR

Strength * Opportunity * Accountability * Results

Have some friends who just can’t or don’t want to get into CrossFit? We have the solution.

Right now we have MWF 6:30am – Flexibility in Motion class

Tuesday/Thursday – 12pm Cardio CrossTraining

Coming soon – Indoor Bootcamp, Yoga and More Cardio!

Info@crossfitcp.com

Saturday

9:30am – Open Gym (Free to anyone)

10:30am – 14.2

Sunday

12pm – Skillz & Sprintz – Members only

6:00pm – ReFlex

Dynamic warm up

Lunge stretch, inchworms, hip/leg swings,

Group warm up

Coach’s Choice

Muscle up skill work
(Swings/transitions)

Strength
Tempo front squats. 53×1
3-3-3-3.

Then

In 2 minutes perform
20 kb swings(1.5/1) + as many
Muscle ups or C2B pull ups as possible

Rest as needed.

Wod.
3 rounds for time.
20 sumo deadlift high pull (95/65)
20 hand release push ups

MAD MOBI
Pigeon
Hamstring up n over
Shoulder bully
Lat band stretch