CrossFit – Wed, Aug 28
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
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
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)
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