CrossFit – Fri, Aug 30
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 Leg Swings

100 M Run

3 Squat 3 Step

SAmson

10 Scap Pull Ups

5 Inch Worm

5 Pull Ups

EMOM

5 Min EMOM

3 Push Press

3 Front Squat

3 Thrusters

Holbrook (10 Rounds for reps)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
http://www.crossfit.com/mt-archive2/007405.html

Cooldown

Calf Stretch

3 POS Scorpion

Kneeling Hamstring