Monday, September 30th

Make Up Day.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Sunday, September 29th

Push Press 4×6@80% 1RM

Band Pull Aparts 4×6

Overhead Band Pull Aparts 4×6

then,

25 S2OH (95/65)

50 Situps

1 Lap Run

20 S2OH

40 Situps

1 Lap Run

15 S2OH

30 Situps

1 Lap Run

for time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Saturday, September 28th

OHS 4×6@80% 1RM

then,

15 Full Snatch (95/65)

15 Burpees Over Bar

20 OHS (95/65)

20 Burpees Over Bar

25 Power Snatch (95/65)

25 Burpees Over Bar

For time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Friday, September 27th

Skill Practice: Kipping T2B & K2E

then,

500M Ski Erg

2 Rounds of

200M Run

15 T2B

15 KBS (53/35)(rx+ 70/53)

500M Ski Erg

2 Rounds of

200M Run

15 K2E

15 KBS (53/35)(rx+ 70/53)

For time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Saturday, September 21st

 

*There is an American Heart Association walk today which starts at 9:00am and goes down Main street so you may want to arrive early for class and park on Washington, Market, Clay, or Shelby Street.

Back Squat 4×8@75% 1RM

DB RDL’s 4×8

then,

3 Rounds for time of:

1/2 Block run to back lot

70ft Sandbag Walking Lunge (40#)

1/2 Block run to front door

140ft Bear Crawl