Announcements

Annual CRAWFISH BOIL! Saturday, June 1st! Starts after the Community WOD!

Astros Game Saturday, June 8th!

Memorial Day Murph! MONDAY MAY 27th 9am!
(no other classes that day)

CrossFit ReDefined – CrossFit

Ephesians 4:32
Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.

View Public Whiteboard

Group Warm-Up

Warm-up (No Measure)

500m row

10 Downward dog to dive bomber cobra

10 (5 each side)Single arm bridge rotation

10 (5 each side) Single arm kb windmills

10 push ups with alt shoulder tap

20 russian swings (70/53)

20 Lunge steps in place

Weightlifting

Metcon (Weight)

4×8 Glute Bridge DB press

(increasing each set)

Metcon

Metcon (Time)

Alternating db snatches (50/30lb) (30/20/10)

Dubs (50/40/30)

500m row

Pull ups (10/20/30)

Dubs (30/40/50)

Cool Down

Arm Crossovers

Arm Flutters

Sky Falls

Scorpions/Crosses