1692:

We all hope you can make it next Friday 9/8 at 5:30pm.

1692: Friday 9/1
wod: Glen preveiw 1 RFT
15 C&J 135/95
run 400 m
7 rope climbs
run 400 m
35 burpees
Rest 5 minutes
then:
5 rounds – 5 pull ups, 7 push ups, 12 squats
run 400 m
5 rounds 5 pull ups, 7 push ups, 12 squats

1691:

1691: Thrusday 8/31
WU: 13 minutes
6 HRPU
8 db or kb push press
10 step walking lunge w/ or without wt.?
100 m run
A. bench press 3X15
B. 50 abmat sit ups
C. 3X1 minute plank hold (30 sec. rest)
D. b. squat 3X15
wod: 21 15 9
DU
Mt. climbers
pull ups

Save the Date:
Friday 9/1 5:30PM class is moving to US CrossFit. No 5:30 class at 2120.
Join us as we close out the end of an era at this iconic box.
Labor day Monday 9/4 – 7,8am class times only.
9/8 Friday @ 5:00pm. Having another one for G BuB
Come on down for the wod, food and drinks. Kid Friendly.

1689:

1689: Tuesday 8/29
Opening: Teams of 2 relay for 15 minutes
1. Run 350 m
2. Row for meters
A. push press – 3X15 one set db, kb and barbell
B. f. squat 3X15 – barbell or single db
C. Over head reverse lunges 3X10 barbell, db’s, kb’s
wod: EMOM 7
8 kb swings (U Choose?)
10 burpees

1688:

1688: Monday 8/28
STRENGTH: DL – 4X2
wod:
0-10min
10 power snatch 75/55
100 m sprint
rest 2 minutes
12- 20 min
4 HSPU
8 KTE
18 DU
rest 1 minute
on a 2 minute clock – max push ups
Once the athlete goes on knees or stands effort is finished.