Free Member Seminar on Saturday!


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INFO

Saturday

9:30am – Open Gym – Coach Nikki

10:30am – FREE Member Seminar

Mobility

“Injury Proof Your CrossFit”

REGISTER

Sunday

9:00am – ReFlex – Coach Rafael

10:30am – Skillz & Sprintz – Coach Rafael

Dynamic warm up 
Group warm up
30 barbell rollouts
Skill
Handstand holds/walks practice
5-7 minutes. (Use spotters).
5 rounds for time of 
Row 500
15 wall ball 20/14
15 hand release push ups
MAD MOBI
Shoulder Bully
Corner stretch
Thoracic extension
Press ups
Knee on the wall

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