CrossFit – Mon, Sep 2
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

10 PVC Pass Thru

Front Rack Stretch

10 Leg Swings

10 Good Mornings

10 Thrusters

5 each direction – partner over under (pvc pipe)

—Empty Bar—

5 min EMOM

in sync with partner

3 Thruster

3 Hang Power Clean

3 Burpees

Metcon (Time)

Partner WOD

9 Rounds

5 Synchronized Thrusters 95/65

18 Hang Power Cleans – split up as desired

8 Synchronized Burpees

2 Min Max Cal – split up as desired

Score = time

Put total calories in your comments along with your partner’s name

Cooldown

3 POS scorpion

Kneeling Wrist

Couch