WE WOULD LIKE TO WELCOME OUR NEW MEMBERS FOR APRIL:

• Tim R.
• Jordan K.
• Santos L.
• Joe B.
• Blake Y.
• Kendall R.
• Tyler R.
• Matt W.

Remember to say hi to our new fellow CrossFitters!

WOD A:

21-15-9

• Squat Cleans
• Ring Dips

WOD B:

• 12x Rope Climbs
• 50x GHD Sit-ups
• 1000m Row

Recipe of the Day: Baked Chicken Thighs

Mobility WOD: Lower Extremity

WOD:

10 RFT

• One Arm DB Power Clean (55/35) (45/25) (35/15)
• One Arm DB Front Squat
• One Arm DB Push Press
• One Arm DB Front Squat
• One Arm DB Push Press

Complete all 5 movements with one hand then switch to the other hand so that one round consists of 10 movements. Every time the weight is set down, do 5 burpees.

Recipe of the Day: Paleo Carrot Cake

Mobility WOD: Shoulder Distraction

THERE ARE SOME MEMBERSHIP SPECIALS FOR THE MONTH OF APRIL LISTED IN THE PRICING SECTION.

ALSO, DO YOU HAVE A PLAYLIST/SOME SONGS YOU WOULD LIKE TO HEAR WHEN WORKING OUT? POST THEM IN THE COMMENTS SECTION!

LIFT:

5-5-5-5-5

• Deadlift

WOD:

9 min AMRAP

• 15x Box Jumps
• 30x Sit-ups

Recipe of the Day: Salmon

Mobility WOD: Hip Flexion/Leg Extension

HAPPY BIRTHDAY TO OUR COACH KARA! ALL THIS MAGIC WOULD NOT BE POSSIBLE WITHOUT HER!

WOD:

2 RFT

• 150x Air Squats
• 120x Sit-ups
• 80x Spider Push-ups
• 50x Mountain Climbers
• 20x Inverted Burpees

WOD:

5 min AMRAP @ each station

• HSPU
• Tire Flip
• Sled Push
• Farmer Carry

Recipe of the Day: Herb-Encrusted Leg of Lamb

Dietary Trans Fats Linked to Aggression