Strength WOD:

Spend 10 minutes to work up to a heavy snatch, then
5 x 3 push press

or

Week 12 of the squat program (FINAL WEEK!!)

or

Fitness WOD:

4 rounds:
Row 400m
15 x hand release push ups
10 x front squats (95/65 lbs)

Noemi, Brandaun, Stephen & Denise completed the 100 Day Kettle Bell Challenge!! What a great accomplishment! Staying after class everyday and packing a kettle bell on vacation is tough. This group has outstanding dedication!!

Bike jersey samples are in to be sized. If you ordered a jersey by putting your name on the board, please try one on at the gym by Friday so we can get these ordered.

Olympic Lifting Seminar by Red River CrossFit, April 21 & 22.

The Non-Negotiability of Perfection

The Paleo Solution – Episode 112