Wednesday 9-13

1. Performance: 10 Minute Practice-Freestanding Handstand Holds & Handstand Walks OR Fitness: 10 Minute Practice-Handstand Holds & Shoulder Taps 2. 3 Rounds For Time: 7 Overhead Squats (165/115) Run 400m Saturday & Sunday, September 16th & 17th: Gymnastics Seminar Register here: https://crossfit.regfox.com/gymdallassep2017 (Classes and Open Gym will be CLOSED).

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Tuesday 9-12

1. Performance: Tap Swing+Kipping Muscle Up 3×5+3-5 reps, rest as needed between sets. OR Fitness: Tap Swing+Kipping Muscle Up 3x(3+1)x3-5 reps, rest as needed between sets. 2. 12 Minute AMRAP: 15 Chest-to-Bar Pull Ups 20 Burpees 15 Russian Kettlebell Swings (2/1.5) *Need help taping your hands? Check out this video: https://www.youtube.com/watch?v=rbJB9p4ftB4 Saturday & Sunday, September…

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Monday 9-11

1. Skill: Movement Prep 2. In honor of 9/11… “Abbate” For Time (155/105): Run 1 Mile 21 Clean & Jerks Run 800m 21 Clean & Jerks Run 1 Mile U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force,…

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Saturday 9-9

Saturday 9/9 9am Community Trial Class 1. Skill: Movement Prep 2. 3 Sets EACH For Time: 8 Box Jumps (30/24″) 12 Wall Ball Shots (20/14, 10′) Run 400m Rest/Walk 2:30 between sets. 10am Member’s Only Class 1. Skill: Movement Prep 2. Every 3 minutes for 6 sets (18 minute clock): Minutes 0, 6, 12: Row…

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