Labor Day Weekend Schedule
Saturday: Free CrossFit workout at 10am. Masters (ages 45+) at 9am.
Sunday: NO Sunday Suckday
Monday: Gym open from 10-12pm. There will be a WOD and technique work on the board.
Tuesday: Back squat max day, don’t miss!
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Happy Labor Day Weekend! Stay safe!
4X5 Front Squats (3 second pause on the 1st & 5th rep) – rest 2 min.
then…
5 rounds for total reps-
1:30 min AMRAP of:
– 10 Over the Box Jumps (24/20)
– 10 KBS (72/53)
– 5 Over the Box Jumps
– 5 Thrusters (115/75)
*Rest 1:00 after each round.
Build up to a heavy snatch single in 15 min (full squat and technically sound).
then…
EMOM perform 1 snatch at 75% of above single.
then…
Partner Ab-wheel (15/10)
Remember to send in last week’s 30 Day Challenge results to Mason. We are in the final phase of the challenge. Let’s finish strong!
Labor Day Weekend Schedule: We will NOT have classes this coming Monday nor will there be a Sunday Suckday. Instead, the gym will be open from 10-12pm on Monday. There will be a workout on the board along with a list of things to work on. There will be a Saturday morning class, too.
1a) 3X8 Weighted Strict Pull-ups
1b) 3×8 Good Mornings (heavy)
then…
13 minute AMRAP of:
– 50 Double-Unders
– 7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
*If you can’t hold onto the bar long enough to complete the complex (grip problems) lower the weight
then…
For time:
– Run 400m
– 40 HR Pushups
– 30(steps) Single Arm KB OH Walking Lunges, 15l/15r (53/35)
– 20 Power Cleans (115/75)
– 30 HR Pushups
– 20(steps) Single Arm KB OH Walking Lunges
– 10 Power Cleans
– Run 400m
Video: Kendall and Fernando showing how the snatch complex from Friday is done. Good job guys!
ALL NEW ELEMENTS CLASS starting TONIGHT, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot ASAP. Spaces are limited and there are only 2 spots left!
Picture: Robin from the masters class deadlifting an axle. How badass is this? Functional fitness at its best.
2,2,2,1,1 Low Bar Back Squats @ 100% – rest 2 minutes.
Percentage based off of three rep LBBS max or 90% of HBBS max.
then…
Not for time (but stay strict to rest periods):
1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.