CrossFit – Sat, Aug 24
New Merch on the rack  ~ $25 + taxLabor Day Reduced Schedule
Friday 8/30 Last Class is 4:30pm
Saturday 9am & 10am (reservations needed)
Sunday 9:30am (reservations needed)
Monday 8:30am & 9:30am (reservations needed)6th Annual In House Lift Off
Sunday, September 22nd
doors open at 7:30am
Adult Lifting session 8-10
Youth Lifting session 10-12
$25 to sign up
No CF Classes during the event

Warm-up

12/10 cal – row/bike/ski

10 each:

band pull aparts

band pass thrus

band shoulder press

Band lunge – split jerk stance

3x:

5 shoulder press

5 push press

5 split jerks

5 split jerks (offside stance)

Split Jerk (5@60%, 5@70%, max @ 80%)
Metcon (AMRAP – Rounds and Reps)

11 Min Amrap

12 DB Split Clean – alternating legs 30/20 (rx+ 50/35)

12 DB Split Jerk – alternating legs

12 Renegade Rows

Cooldown

Band Hip Flexor – rig

Band Pigeon

Band Overhead stretches