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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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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