Fran Day!

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Snatch & Fran PR Day!!

THIS WEEKEND

Saturday

9:30am – Open Gym with Nikki

Sunday

9:00am – ReFlex Yoga

12:00pm – Skillz & Sprintz

REGIONAL FUNDRAISER

Sunday, May 3rd

Food * Music * Silent Auction * “Grace”

Tickets are $20 (12 & under free)

* Please let us know if you have something to donate *

CHILI Cook-off

$40 throw in

1st place trophy

email robin@crossfitcp.com to sign up!

Dynamic moment prep 
Group warm up 
40 strict knee raises
Junk yard dog warm up
Strength
Build to a max snatch
in 7 minutes
Then
Wod 
“Fran”
21-15-9
Thrusters (95/65)
Pull ups
Mad mobi 
Thoracic extension on the wall
Knee on the wall
Press ups
Shoulder bully

 

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