CrossFit – Wed, Aug 27
Labor Day Weekend Hours:
Friday Last CF Class is 4:30pm
Saturday, Regular schedule, 8, 9 CF 10am Adv.
Sunday – 9:30
Monday 8:30 – reservations
If you're in a Small Group Program, check with your coach to confirm class times Friday & Monday
Friday Last CF Class is 4:30pm
Saturday, Regular schedule, 8, 9 CF 10am Adv.
Sunday – 9:30
Monday 8:30 – reservations
If you're in a Small Group Program, check with your coach to confirm class times Friday & Monday
Warm-up
Deadlift (3@80%, 3@ 85%, max @ 90%)
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap
20 Double Unders
10 CrossOVers
10 Alternating DB Push Ups
10 DB Snatch 30/20 (rx+ 50/35)
Beginner Class (AMRAP – Rounds and Reps)
Skill – DU, Crossovers
15 min amrap
20 DU or 20 jumps with 5 DU attempts
10 Crossovers
10 Alternating DB Push Ups
10 DB Snatch
Cooldown
Bretzel
Up/down Dog
Elephant Walk
Hamstring Sweep
Inch Worm
Runners Lunge
50 Ft Death March
10 KB Deadlift
Russian KB Swing – 5 each arm
3×5
Barbell Good Morning
Back Squat
Deadlift