Thursday, April 26th

Do you have a friend that has been wanting to give CrossFit a try? This Saturday, April 28th is Bring A Friend Day!
For signing up that day, friends will receive the Foundations course and a 1-Month Unlimited Membership for $100. As always, if your friend signs up you will receive 20% off your next monthly membership. Classes are at 9-10-11am.
If you have any questions be sure to email us at crossfitsouthcity@gmail.com. CrossFit is scalable to all fitness levels.
Warm-up
Shuttle Run
3×5
High Hang Muscle Snatch
OHS
Hollow Rocks
Supermans
Strength
High Hang Power Snatch+2 OHS
Find 1RM
WOD-Not For Time
800M Run
10 Rds:
5 Pull-ups
10 Push-ups
15 Air Squats
Then
400M Run
*25Min Cap
*Murph Prep