Monday, 9-4-17

CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 8 min. E.M.O.M. Even Minute – 20 D/U’s Odd Minute – 10 Box Jump Overs 20/18 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats…

  Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-9 Build to 3 RM Push Jerk Min 10-15 Build to 3 RM 20 Min AMRAP 20 Burpee BJO 24/20 15/12 AAB 10 Slam Balls

With a partner complete: 4 RFT- 2 Rope Climb 2:1 50 Wall Ball 20/14 2 Rope Climb 50 Box Jump Over 24/20 2 Rope Climb 50 DB Snatch 50/35 2 Rope Climb 50 Ring Row     Skills

Strength/Skill – EMOTM 8 Minutes 5 Deadlift 3 Weighted Chest to Bar Pull-ups *Do the heaviest weights you can successfully manage on the minute* METCON AMRAP 10 Minutes 10 Front Rack Lunges – 73/115 7 Shoulder to Overhead – 73/115 5 Toes to Bar

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…