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Thursday 4-14-16


Thursday 4-14-16

CrossFit Express Class starts today! Free all month of April! Come on down at 6pm for cardio based, no barbells or heavy lifting workout! Bring your friends too!

Reminder: Schedule change starts today. No more 3:30 class. 4:45 only. Then 6:00 CF Express, then 6:30-8 Open Gym.


  • Tabata Arch Rocks

    • Fight to keep your knees straight, toes pointed, and legs together.  Your arms should stay by your ears the entire time.  The more flexible your shoulders become the easier the exercise will be.


  • Hang Clean Knee
    • 3 Rep Max for Day
    • 1×3@95% of 3RM
    • 1×3@90% of 3RM
    • Try to Add 5-10 pounds to last weeks 3RM


  • 5 Rounds:
    • 5 Deadlifts – 275/185
    • 10 Lateral Burpees over Bar


  • Pike to Hollow Inch Worms

    • 3×30′
    • Begin in a toe-touch position, keeping your feet still walk your hands out to a hands and feet hollow hold position. Pause in the hollow then keep your hands still and walk your feet in. Work on stretching your hamstrings and also quickly finding the hollow body shape.

CrossFit Express Workout

  • 14 Minute AMRAP (As many rounds as possible)
    • 10 Burpees
    • 10 Walking Lunges each side (optional – plate hold overhead)
    • 10 Russian Twists each side (optional – use plate)
    • 10 Plank Up Downs (5 each side)

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