CrossFit – Sat, Aug 31
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
BENCH PRESS HAS BEEN ADDED
$25 Suggested Donation
No CF Classes during the event

Warm-up

Soldier Kick

400 M run

Samson

Runners Lunge

10 Pass Thru

10 OH Squat

EMOM

5 Min EMOM

3 KB Swing

4 KB Snatch

3 Headcutters

3 Med Ball Cleans

Metcon

8 Rounds Each

Tag Team Assault Bike Sprints

3 Person Teams (no sitting allowed)

Hit Max Speed when you start to slow down switch

Max 20 seconds per person

Metcon (Time)

For Time

50 Wall Balls 20/14

40 KB Swings 35/26 (rx+ 53/35)

30 Med Ball Cleans

20 KB Snatch

10 Headcutters

400 M Run

Cooldown

Bretzel

Couch

Prone Shoulder