Saturday 9/1

9am Community Trial Class 1. Skill: Movement Prep   2. 20-15-10-5 For Time:     Wall Ball Shots (20/14, 10′)     Burpee     Run 200m betweens sets.   10am Member’s Class 1. Skill: Movement Prep   2. “CrossFit Total”*     Strict Press-1RM     Back Squat-1RM     Deadlift-1RM       *Join us…

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Friday 8-31

FREE FRIDAY! BRING A FRIEND TO WOD WITH YOU! 1. Performance:     Weighted Strict Chest-to-Bar Pull Up-Build to 1RM, rest 3 minutes between heavy sets.       OR       Fitness:     Strict Chest-to-Bar Pull Up-Max Reps,* rest 3 minutes and move to b.   2. “Helen”*     3 Rounds For Time:…

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Thursday 8/30

1. Skill: Turkish Get Up-Build to moderately heavy single for both arms. Rest 2-3 minutes between attempts.   2. “Feel the Burn”     10 Minute AMRAP:      Row 20/16 Calories     10 Strict Handstand Push Ups   *If you plan to do the CFT on Saturday, we recommend resting today and/or hitting some active recovery…

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Wednesday 8/29

1. Performance:     Weighted Strict Ring Dip-Build to 1RM, rest 3 minutes between heavy sets.       OR     Fitness:     Strict Ring Dip-Max Reps.* rest 3 minutes between sets.    2. “Horse Power”     7 Minute AMRAP:     1-2-3-4-5… Power Clean (185/125)     3-3-3-3-3… Muscle Up *2 attempts.   …

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