CrossFit – Mon, Aug 26
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
$25 to sign up
No CF Classes during the event

Warm-up

10 band Pass Thrus

10 Band Pull Aparts

10 XO Sym Wy Negative

10 XO Sym Pull Down

10 Each Hip Circle side

20 “ ” Front

20 “ ” Back

10 “ ” Squat

10 “ ” Bridge

200 M Row

Shoulder Press (3@80%, 3@ 85% Max @ 90%)
Metcon (Time)

4 Rounds

100 M Run

12 Pull Ups

20 OH Walking Lunge 45/35 – use plate

Rest as needed then:

1000m Row (Time)
Max Effort 1000m Row

Cooldown

Prone Shoulder

Kneeling Lat

Pigeon