Reminder: The new PM schedule starts today!
CrossFit Group Class Changes
Monday: 5:30, 6:30 & 8:00 PM
Tuesday: 5:30 & 8:00 PM
Wednesday: 5:30 6:30, & 8:00 PM
Thursday: 5:30, 6:30, & 8:00 PM
Friday: 5:30 & 6:30 PM
*Monday 7 PM, Friday 7 PM, Sunday 10:30 AM classes canceled
RADD Barbell:
Tuesday: 6:30 PM
Saturday: 11:30 AM
A: Warm Up
3 rounds
15 Calories
10 Hip extensions
10 Air Squats
10 Push Ups
B: Mobility/Prep
C1: Strength
Front Squat 3×3 add 5-10#
C2: Endurance
3speed
4 min easy row
3 min medium assault bike
2 min medium row
1 min hard assault bike
2 min cool down very easy row or bike
D: Met Con
Complete the following in 10 minutes
45 Thrusters 75/55
45 Kettlebell Swings 53/35
45 Calorie row
