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Thursday 4-28-16


Thursday 4-28-16

Don’t forget! There is no 3:30 or 6:00 CrossFit regular class on Thursdays but there is CrossFit Express class! CFE is free for April (this is the last week!). It meets Thursday and Saturday at 6pm for only 30 minutes. Pure cardio and endurance. No CF experience needed!


  • 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@75% of best 3RM
    • 2×3@65% of best 3RM


  • Partner Helen: Teams of Two, one person works at a time
  • Three rounds for time:
  • Run 400 meters
  • 42 Kettlebell Swings
  • 24 Pull-ups


  • 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 Class Workout

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