Morning regular -5:30 and 9am
There will be open gym from 4-6pm (2hrs)
Thurs 4th 9-10 am open gym (1hr)
Friday 5th 9-10 am open gym (1hr)
Monday regular schedule
Enjoy Your 4th!
CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Metcon (AMRAP – Rounds and Reps)
There is only open gym from 9-10 be on time the coach will be leaving at 10!
15 Burpee Pullups
60′ OH Walking Lunges 45/35