CrossFit – Sun, Sep 1
Labor 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
BENCH PRESS HAS BEEN ADDED
$25 Suggested Donation
No CF Classes during the event
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
BENCH PRESS HAS BEEN ADDED
$25 Suggested Donation
No CF Classes during the event
Warm-up
Skill Work
Skill Work – Turkish Get Up
Metcon (Weight)
10 Min EMOM
1 TGU Right arm
1 TGU Left Arm
Score = weight used
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
12 KB OH Lunge 35/26
2 Wall Walks
12 T2B
2 TGU
Cooldown
½ Kneeling Toracic Rotation
Prone Shoulder
Band OH Shoulder
Standing Pancake
Soldier kick
Samson
Runners Lunge
Side Lunge
Inch Worm
Bear Crawl