Monday, March 25th

Do you have a friend or family member who is interested in giving CrossFit a try? Saturday, March 30th is Bring a Friend Day!

For signing up that day, friends will receive our Foundations course plus a 1-Month Unlimited Membership for $100. As always, if your friend signs up you will receive 20% off of your next monthly membership. Classes are at 9-10-11 am.

This class is free for first-timers coming to CFSC, a $20 drop-in fee will apply otherwise.

Warm-up/5Min AMRAP
20 Jumping Jacks
10 Shoulder Taps
10 KBS
10 Hollow Rocks
Upper Body Accessory: 4x

10 Inverted Row (Barbell/Rings)

12 Decline Push-ups
15 DB Lateral Raises
20 Banded Pull Aparts
1Min Rest
5 Bar-Over Burpees
10 Thrusters 135/95
5 Bar-Over Burpees
15 SDHP 135/95
5 Bar-Over Burpees
20 Push Press 135/95

5 Bar-Over Burpees
25 Hang Power Clean 135/95

5 Bar-Over Burpees
30 Deadlifts 135/95

5 Bar-Over Burpees
(15Min Cap)

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