CrossFit – Fri, Jun 16

Announcements

**LIL BEASTS SUMMER PROGRAM**

June 20- August 03
Every Tuesday & Thursday
10:00-11:00am
Grades: 1st – 5th (Incoming)
Cost: $125 (Includes T-shirt)
*20% Discount for 3 or more Children.

Lil Beasts Registration: https://forms.gle/h9wcKmKjKxe76QJt7

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Weekend Schedule

Saturday | 9am
Fundamentals. RSVP required with a simple email to [email protected]

Saturday | 10am
FREE Community Workout!

Saturday | 11am

FREE Nutrition Seminar with Sary Ratliff!

Get some practical tips and tricks on how to dial in your diet. Your fitness starts with your nutrition!

Sunday | 1:30pm
Sunday Funday. A long, hard, fun workout that is easily scalable for any & everyone. “Challenge accepted” attitude required!

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Palo Duro CrossFit – CrossFit

Weightlifting

Negative Bench Press (04 Reps EOMOM for 12 Minutes)

Lower the bar as slow as possible (8-10 Seconds). Use as much weight as possible & have spotter help you get weight back to starting position after each rep.

Workout of the Day

Workout of the Day (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

15 Ring Dips

20 PVC Pipe Sit-ups

15 Box Jumps (24/20)