Friday, September 1st

**Attention Louisville East 6:00am class attendees.  Class will be cancelled tomorrow because there is still no water at East.  Please attend The Ville’s 6:00am class instead.  We are planning on having both the 10:30 and 4:00 class at East.  Thanks and sorry for the inconvenience.  

Metcon Week starts today!

500M Row,

2 rounds of:

25-Power Snatch (75/55)

15-Burpees Over Bar

then,

400M Row,

2 rounds of:

20-OHS

10-GHD Situps

then,

300M Row,

2 rounds of:

15-Full Snatch

5-Bar Muscle Ups

For total time.

*We will have our free Labor Day workout at 10:30 at CrossFit The Ville this coming Monday so invite a friend!  All other classes and open gym is cancelled for the day.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

Thursday, August 31st

**Update as of 3:30pm: Still no water at East but it’s supposed to be on today so we won’t cancel the 5:30 class.  If you need running water head to the Ville for the 4:30 or 5:30 class.   Main Street is closed at Clay because of the sewer break so you may want to come in down River Road or Washington Street.

**Attention Louisville East 6:00am & 10:00am class attendees!  These classes will be cancelled tomorrow because there is no water at East.  The problem should be fixed by tomorrow’s 5:30pm class.  Please attend The Ville’s 6:00am or 12:00pm class tomorrow instead.  Thanks.

Last Day of Test Week!

Shoulder Press 1-1-1-1-1 to a 1RM

Pendlay Row 2-2-2-2-2 to a 2RM

then,

4 Rounds for time of:

10-Bench Press (155/95)

15-Ring Rows

*We will have our free Labor Day workout at 10:30 at CrossFit The Ville this coming Monday so invite a friend!  All other classes and open gym is cancelled for the day.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

Tuesday, August 29th

Test Week

Back Squat 1-1-1-1-1 to a 1RM

then,

100ft OH Walking Lunge (45/25#)

50 K2E’s

50 Wall Balls (20/14)

50 Pullups

50 Thrusters (75/55)

100 Double Unders

for time.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

Monday, August 28th

Test Week

Push Press 1-1-1-1-1 to a 1RM

Weighted Strict Pullup 1-1-1-1-1 to a 1RM

then,

“Jack”

20:00 AMRAP of:

10-Push Press (115/75)

10-KBS’s (53/35)

10-Box Jumps (24/20)

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

Saturday, August 26th

Rest Day.

*Today is our monthly free class day so bring a friend!  8:00 & 9:00am at The Ville and 10:00 & 11:00am at Louisville East.

*CrossFit Kids today from 9-9:30 at Louisville East.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts today.  Email Eric for more details: Fallscitystrength@gmail.com

Friday, August 25th

Test Week

Deadlifts 1-1-1-1-1 to a 1RM

then,

5 Rounds for time of:

5-Deadlifts (275/185)

10-Burpees

15-T2B

 

*This Saturday is our monthly free class day so bring a friend!  8:00 & 9:00am at The Ville and 10:00 & 11:00am at Louisville East.

*CrossFit Kids this Saturday from 9-9:30 at Louisville East.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

Thursday, August 24th

Test Week starts today!

Hang Squat Snatch 1-1-1-1-1 to a 1RM

then,

“Amanda” 

9-7-5 reps each of:

Ring Muscle Ups

Full Snatch (135/95)

For time.

*This Saturday is our monthly free class day so bring a friend!  8:00 & 9:00am at The Ville and 10:00 & 11:00am at Louisville East.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

Wednesday, August 23rd

Last day of Deload Week

Dumbbell Bench Press 12-12-12

Dumbbell Rows 12-12-12

then,

Buy in: 200 Jump Rope Singles

3 Rounds of:

20-Pushups

20-Bodyweight Rows (lying under a racked barbell, body planked, full arm extension then pull until chest touches bar)

20-GHD Situps

Cash out: 200 Jump Rope Singles

For time.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com