Warmup

2 Minutes of Double Unders
2 Rounds
10 Pull ups
10 Push Ups
20 Air Squats
Pigeon Hip Mobility
Partner Hamstring Mobility

Strength/Skill

Pushups
Hand Stands

WOD

“Mary”
20 Min AMRAP
5 HSPU
10 Pistols
15 Pullups

Scaling Options

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Assisted One legged squats, alternating
7 Beginner Pull-ups

Schedule Change

- No Class Sunday (April 8th)

Announcements

- Get started at CFQ NOW with three personal training sessions.
- There are still a few spots left for the next cycle of AM Foundations which begins April 3rd. Click here to get started.
- 6 week Clean Eating Challenge starts April 13th, more details to come.
- Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

- Challenge begins April 15th. Click here to register for the Clean Eating Challenge.
- Keep up to date with the rules, regulation and standings by click on the Clean Eating Challenge 2012 page above.
- Paleo Cooking Workshop will be hosted by LL on Friday, April 20th 7:30PM.
- Our Paleo Potluck (cook-off) will be on June 2nd, come out and share all your Paleo recipes and celebrate our 3 year CFQ Anniversary.

Live CrossFit

Videos, journals, articles that will help your brain PR

Mary, WOD Demo – Video
Easter Fruit Buns GOne Primal – Article