GROUP WARM UP
2 rounds of:
:30 Air bike
5 Front squats
5 Push press
5 Thrusters
5 Burpees

METCON
For time:
2 rounds of:
10 Thrusters RX 135/95 ; Intermediate 115/80; Master55+ 105/65
10 Bar-facing burpees
Then, 2 rounds of:
10 Thrusters RX 95/65 ; Intermediate 75/55; Master55+ 65/45
10 Bar-facing burpees
7 minute time cap; (Use 2 bars. We will do 2 heats so everyone has someone to count them.)

ALTERNATE METCON
For time of:
2 rounds of:
10 Goblet or sandbag squats medium-weight
10 Burpee
Then, 2 rounds of:
10 Goblet or sandbag squats light-weight
10 Burpee

STRENGTH
3 Sets of:
8 Banded on the ground glute bridges + :20 Glute bridge hold www.youtube.com/watch?v=wtHLEYUheCI
5 each side drop lunge to knee lift www.youtube.com/watch?v=CmwXTx8maOE

3 Sets of:
8 Banded pull throughs www.youtube.com/watch?v=ZuKowDpVVXM
12 Banded dead bugs www.youtube.com/watch?v=wCwn7-Z-XjE

Skin and Massage Deals from Premiere Spa

Angelica, regular at the 5 AM class, is an Esthetician at Premiere Spa. She has worked to create some specials for all of our members on massage and skin care treatments. I’ve gotten a massage from Fran there and she knows her stuff! Plus, the spa is beautiful and relaxing. Treat yo self!

You can download prices here ( VB CrossFit) and I’ve

also posted a flyer on the bulletin board. Mention the gym when you make your appointment.