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Saturday 4-16-16 Free CrossFit Community Class!


Saturday 4-16-16 Free CrossFit Community Class!

Free 9am Community Class today. As well we’ve got our new program starting, CrossFit Express! All CFE classes will be free for the rest of April so make sure to come in and try it out! Every Thursday and Saturday at 6pm. This class is only 30 minutes and will focus on body weight movements, light weights, endurance and cardio. No Barbells or heavy lifting!

9AM Community Class

  • Run 800m Together
  • 90 KB Swings/ Plate hold Overhead
  • 80 Push ups/ Handstand hold
  • 70 Wall balls/ wall sit
  • 60 Mountain Climbers/ Push up Plank hold
  • 50 Partner Burpee Overs
  • 40 Halo’s/ goblet squat hold
  • 30 T2B/ Bar Hang
  • 800 M run together
  • ***reps only count when partner is in static hold etc. switch as needed.

CrossFit Express Class Workout

  • 15 Minute AMRAP (As Many Rounds As Possible)
    • 2 Push Up
    • 2 Wall Ball
    • 2 (Wall Ball) Sit Up
  • Run 200m every 3 minutes

Every Round you will increase each movement by 2 reps. So the next round would be 4 of each, then 6 of each, then 8, 10, 12 and so on until 15 minutes is up. Every 3 minutes you will run 200m or a short distance.

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