CrossFit – Thu, Aug 29
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
Accessory Work
3x
5 Slant Board Goblet Squat
5 each ATG Split
5 each Bulgarian Split Squat jumps – use hex pads like Nordics set up bench height
3x
8 Cuban Press
8 Snatch Grip Press behind neck (+ Sotts press)
8 DB Pull Overs
Metcon (Time)
5 Rounds (15 Min CAP)
9 OHS Squats 75/55 (rx+ 95/65)
7 Burpee BoX Jumps 24/20″
5 HSPU
Cooldown
½ kneeling Thoracic Rotation
Couch
Doorway Chest
2 Min Cardio
soldier
Samson
Runners lunge
Side Lunge
Inch Worm