Tuesday 9/4

1. 5 Sets For Max Reps (Near All Out Efforts):     :30s Burpee, :30s Rest     :30s Abmat Sit Up, :30s Rest     :30s Calorie Row, :30s Rest   2. E2OM x 6 Minutes (3 Sets):     Evens: :30s Parallette L-Sit Hold (Accumulative)     Odds: Rest    *SAVE THE DATES* -Monday,…

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Monday 9/3

Labor Day Hours: 9-noon Open Gym, 10amclass only! See you there. 1. Skill: Movement Prep   2. “Tiff”*     25 Minute Clock…     Run 1.5 Miles     Then in the remaining time, AMRAP:     11 Chest-to-Bar Pull Ups     7 Hang Cleans (155/105)     7 Push Press    Post…

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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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