Sun’s Out – Time to get the Guns out!

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INFO

Saturday

9:30am – Open Gym

10:30am – FREE Member Seminar

“Injury Proof Your CrossFit”

REGISTER

Sunday

10:30am – Skillz & Sprintz

orville

* You DO NOT have to be a member of CFCP to join this program

* If you still have a punchcard, it can be used for this class

* If you are interested in a combination rate for CrossFit & BeachBody, email robin@crossfitcp.com

Questions about the program?

email robin@crossfitcp.com

REGISTER

Dynamic warm up
Group warm up
20 Strict ring pull ups
5-7 minutes pull up progression skills
Kipping/butterfly etc.
Kb warm up 
5 rounds of
Each arm
3 cleans
3 jerks
3 snatches
Emom for 5 minutes score weight
3 deadlifts
3 burpees over barbell
Rest 2 minutes
Emom for 5 minutes  score weight
3 snatches.
3 burpees over barbell
Wod 
3 rounds for time of
18 KB swings 1.5/1.0
18 toe 2 bar
MAD MOBI 
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band

 

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