Free Work Out Saturday #3: April 30th, 10:00 AM.

Front - Back: Seth, Ben, Ananda, and Lisa push through FWOS #2.

20 Minutes As many rounds as possible (AMRP)
400 M Run
Pull ups AMRP R=Reps
35 squats
25 sit ups
15 push ups

Whats on the schedule of FWOS #3?  Come join us and see for your self.

Child care possible.  Please contact ASAP.

FREE Workout Saturday 23rd 10:00

Poster man, recent father, and new hire paramedic at Aero Methow has been on a roll.  A week ago he set himself a new PR of 41 pull ups in a row.  Justin has been a leader in recruiting people to try CrossFit style exercises.  Last week we had a good showing for our first free work out at Justin's place in Twisp.  I am going to follow up on that success and hold a free workout at Garage Gym 307 in Winthrop.  Please contact us to reserve a spot.

Coach Jeff    

Day 2

	Gymnastics	Strength & Conditions
WU	Joe Henry	3 rounds 3 rolls 6 shoot threws 9 rows
Strength/ Stretch	Handstand for time
WOD	3 rounds 3 rolls 6 shoot threws 9 rows	5 Rounds 20 Jumping Pull ups 15 Jumping Dips 10 Vaults 5 roll up kips
Focus	Front handspring Parkour moves Jumping landing w/ roll out
Partner	Table stack
Game/Fun	Stick-it Vaulting Walking on Hands
Cash Out		Handstand for time

Day 1 April

	Gymnastics	Strength & Conditions
WU	Joe Henry w/ inch worm	Progressive: Pull up, Push up, Squat
Strength/ Stretch	L-Sit team 1:00
WOD	3 rounds 10 squats 5 push ups	Rounds 5 pull ups 10 push presses 15 squats 20 sit ups 200 M run
Review	Handstands
Focus	Vaulting
Partner	Shoulder stand
Game/Fun	Obstacle Course
Cash Out	Max rep pull ups	AMRP Box Jumps in 1 min.