CrossFit – Fri, Aug 23
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

25 Ft each

Solider

Inchworm

Side lunge

3 Squat 3 Step

10 Scap Pull Ups

10 Thrusters (empty Bar) – set up and build to thruster weight

Lazy Leigh (Time)
100 Lunges
90 Push Ups
80 Sit Ups
70 Squats
60 Double Unders
50 KB Swings 53/35
40 Burpees
30 Box Jumps 24/20
20 Pull Ups
10 Thrusters 135/95
Somewhat Lazy Leigh (Time)
Somewhat Lazy Leigh (1/2 lazy leigh)
50 lunges
45 Push Ups
40 Sit Ups
35 Squats
30 Double unders
25 Kb Swings 53/35
20 Burpees
15 Box Jumps 24/20
10 Pull Ups
5 Thrusters 95/65

Cooldown

½ kneeling thoracic rotation

pigeon

couch