Workout – Tues 04/04/2017








March/April Referral Program:

From now until April 30th any member who refers a friend will get $100.00 of your next months membership fees. There is no limit to how many you can refer. All referrals must be NEW (after 03/07/2017) customers and join with one of our 6 month membership options. This is an awesome opportunity to save some money!

Personal Training Special: 3 x 45-60 min sessions for $100.00! Thats a $50.00 discount.

Did you know SoCap CrossFit has a personal training program? Coach Adam has ran personal training sessions since the beginning of the gym several years ago. Now that the open is over we all know what are weaknesses really are. These training sessions are geared to attack those weaknesses in a very detailed way. What do you need special work with? Gymnastics, Strength, Mobility, Olympic Weightlifting, Endurance, Speed, Efficiency, Special Skills and Calorie burner workouts are all within the realm of what we can help with. It is a guaranteed way to boost your fitness and separate yourself from the crowd. Ask coach Adam any questions you may have!


A. 12 Min EMOM – Squat Snatch: 2 reps as heavy as possible

B. 4 Rounds:

15 Power Snatch 85, 55L  95, 65RX

30 Wall Balls 14, 10L  20, 14RX

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