CrossFit – Tue, Aug 27
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

Soldier

Samson

3 squat 3 step

side lunge

10 Slant Board Goblet Squat

10 KB Push Jerk Each Side

EMOM

6 min EMOM

3 Hang Power Clean

3 Hang Squat Clean

3 Push Press

3 Push Jerk

Front Squat (Weight)

3@80%, 3@ 85% max @ 90%

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

8 hang Squat Clean 75/55 (rx+ 115/75)

8 S2OH

4 Ring Dips (rx+ Ring MU)

15 Sit Ups

Cooldown

Couch

3 POS Scorpion

Pancake

Kneeling Wrist (palm peels)