9am FREE Community Trial Class

1. Skill: Movement Prep
2. “Piranha”
   3 Rounds, 1 Minute Each Station For Max Reps:
   Wall Ball Shots (20/14, 10′)
   Calorie Row
   Burpees Over Erg
   Rest 1 Minute between rounds.

Colts:

1. Skill: Movement Prep
2. “Piranha”
   3 Rounds, 1 Minute Each Station For Max Reps:
   Wall Ball Shots (14/12, 10′)
   Calorie Row
   Burpees Over Erg
   Rest 1 Minute between rounds.

Mustangs:

1. Skill: Movement Prep
2. “Piranha”
   3 Rounds, 1 Minute Each Station For Max Reps:
   Wall Ball Shots (14/12, 9′)
   Calorie Row
   Burpees (No Erg)
   Rest 1 Minute between rounds.

10am Member’s Only Class
Stallions/Colts:

1. Skill: Movement Prep
2. TEAM CrossFit Total!
   Build to 1RM Strict Press
   Build to 1RM Back Squat
   Build to 1RM Deadlift

Mustangs:

1. Skill: Movement Prep
2. TEAM CrossFit Total!
   Build to a moderate set of 5 Strict Presses @ 20X2.
   Build to a moderate set of 5 Back Squats @ 20X2.
   Build to a moderate set of 5 Deadlifts @ 2212.

*Tempo prescription:
Strict Press/Back Squat: Lower down for 2s, no pause on shoulder/in bottom, stand fast, :2s pause at top.
Deadlift: Stand with control, pause for :2s at the top, lower down for :2s :2s dead stop on floor.