Weekend News – check it out!

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UPCOMING NEWS

Saturday

9:30am – Open Gym with Coach Nikki

Sunday

9:00am  – ReFlex Yoga

10:30am – The Hero Course

Night of Records July

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FREE SEMINAR SERIES

Member’s Only

July 11th – 10:30am

Injury Proof Your CrossFit

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dynamic movement prep

Group warm up

35 hanging strict knee raises

3 position snatch
Hip
Hang
Below the knee

3-3-3 @ 70%
3-3-3 @ 75%

Wod
For splits
60 meter shuttle
(10 meters out and back) 3 x
25 air squats
5 power snatch 115/75

Rest 2-3 minutes between rounds.

4 Rounds

Record splits/ weight

Mad mobi
Knee on the wall
Hamstring up n over
Thoracic ext on the wall
Calf stretch.

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