190513 - NEW JUNE SCHEDULE!

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STARTING ON JUNE 1st!
There will be no more 10am class BUT 8am is now a class time!

Ladies LIFT -
Tuesdays and Thursdays at 6:30pm
A powerlifting class (with cardio cash out) for women only!

Strongman Class -
Wednesdays at 6:30pm
Learn how to lift odd objects and move big weight

Third Thursday BAMF Days! - All Day
We will have a consistent day each month that will be a tough team or partner WOD! If you have friends who have wanted to try CrossFit, invite them to come each third Thursday of the month!
PLUS!!!!!!!!! If the person you invite, joins with the 3 month upfront commitment, YOU get your next month of membership 1/2 off!

I know change is tough but we believe these changes will make awesome additions to our schedule and help us create an even bigger better stronger community! Don’t fear the change!

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? of the DAY - Most and Least favorite household chore?

WARM UP -
200m PVC Pass Thru Walk and Jog back
PVC Good Mornings
PVC Gandalfs
20 Double DB Deadlifts (Light)

MOBILIZE -
Lacrosse Ball Seated Hamstring Hinge Floss
(Sitting on a box, place ball under hamstring, then extend and bend leg)

STRENGTH -

Deadlift 10EB (5 @ weight between EB and first weight) 3, 3, 3+

COACH PREP -
Work backwards to prep for WOD

TOES TO BAR:
Bar Kips
Target T2B
(Scaling goal - Get toes as high as possible, K2C with kick!)

THRUSTERS:
Clean
Front Squat
Press
Combine to Thruster
(Goal - Quick turnover from the top)

MOUNTAIN CLIMBERS:
Feet outside of hands


WOD -
EMOM 12:
M1: 24 Mountain Climbers
M2: 12 Thrusters 75/55
M3: 12 Toes to Bar
Score = Pass/No Pass
GOAL = To pass the workout! ;)