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thats-how-allison-rolls

The end of the 2015 CrossFit Open brings some exciting changes for athletes at CrossFit Roseville!

Events coming up:
Fri, April 3rd, Come cheer on the CFRV softball team!
Fri, April 10th, Come cheer on the CFRV softball team!
Sun, April 12th, Rocklin Run with team Lulu
Fri. April 17th, Ladies workout & wine (details coming soon)
Sat. April 25th, Group Hike @ Rainbow Lodge

Schedule Changes, Beginning April 13th:
5-6:30 (M,T,W,F) Competitor Class.
5-6:30 (Thursday) Open Gym.
6:30-7:30 (M,T,W,T, F) CrossFit Class
7:30-8:30 (M,W) Foundations Class

Pre-Wod:
Dynamic Group Warm-Up

Workout of the day for Monday, March 30th, 2015:
00-15 min:
Build to a heavy OHS

20-35 min
3 rounds (15 min cap):
400M run
21 Hang Snatch @ 50% 1RM
12 Pull-Ups

40-45
5 min AMRAP:
10 Hollow Rock
10 Arch Rock
10 burpee

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