Look Better Naked!

WHAT’S UP?

HOLY STRETCHIES!

Coach Stacey will be coaching OPEN GYM on Saturday at 9:30am!

Be there or stay tight!

10:30am – Saturday – 14.3

SUNDAY

12pm – Skillz & Sprintz (free to all members)

6:00pm – ReFlex

SOAR FITNESS

New Program!

LOOK BETTER NAKED Program

Dynamic warm up

Group warm up

6 count burpees

50 heavy Russians.

Push press
3-3-3-3
1-1-1

15 -12 -9  push press unbroken. Rest as needed between sets

Wod
3 rounds for time of
40 double unders
20 power cleans 115/85
20 wb.

MAD MOBI
Leg stretch
Knee on the wall
Calf stretch
Shoulder bully

SuperStrong = SuperAwesome Class!

Who is getting stronger? This group!

Not too late to join. There are still a couple of spots left. Email robin@crossfitcp.com if you are interested.

DID YOU KNOW??

Did you know that you can now track your workouts in zenplanner on our leaderboard?

First, you don’t have to download an app.

1. On your smart phone go to your browser and type www.crossfitcp.zenplanner.com

2. This will prompt you to save to your homepage screen.

3. When you save it, our icon will show up.

4. You may log in and update your time on the leaderboard, rsvp for class, sign up for an EVENT (like I Do The Impossible), register for a class like Olystrong or Superstrong, update your mailing address or credit card.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

50 n 50 ghd.

Skill
Partner handstand walks.

Shoulder bully

Wod
Three rounds for time of:
15 thrusters 105/75
50 Double-unders

MaD Mobi
Press ups
Pigeon
Hamstring up n over
Calf stretch.