SKILLS & STRENGTH

Achieve

THINGS TO KNOW FOR THE WEEKEND

Saturday 

Open Gym – 9:30am

Led by Coach Shelby

Bring your friends, family, coworkers and neighbors. This Coach-led workout is for anyone to come try out CrossFit!

Sunday

12:00pm – Skillz &  Sprintz

This class is for our members to come in and get an extra workout for the week.

REFLEX IS CANCELLED THIS WEEK – Stacey will be back next week!

WHAT ELSE IS UP?

Gymnastics Class

Starts back next week!

Monday/Wednesday

4:45pm

Tuesday/Thursday

6:30am

What is the Gymnastics Class?

* Builds Foundation Core Strength

* Builds Upper Body Strength

* Teaches Skills

Gymnastics is a key element in CrossFit. We use gymnastics in basic movements such as push ups, pull ups, squats and more advanced movements like handstands and muscle ups. This course will focus on building foundational strength, core stability and body positioning. You’ll improve your strict body weight movements, learn how to spot correctly, and improve your overall fitness. Plus you’ll get to work on new movements like back levers, iron crosses, wind shield wipers, around the worlds, and even ice cream makers!

FIRST CLASS IS FREE

More info? Email Matt@crossfitcp.com

Dynamic movement prep 
Group warm up 
Skill 
Ladder drills
50 n 50 ghd

Keg stretch

Strength
Oh squat
5-5
3-3

Amrap in 7  minutes.
12 power cleans 155/105
12 box jumps. (24,20)

100 med ball throw sit ups for time.

Mad Mobi
Press ups
Thoracic ext wall
Knee on the wall
Calf stretch

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