A big congratulations goes out to 5:30am athletes Alex Roberto and Matt Kessler on earning second place at The Festivus Games this past weekend! Great job guys!

Sorry for the delay in posting. The widespread internet outage yesterday didn’t help.

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Monday 10/15

A) Every 4 minutes x 3 sets

– 8 back squats

*Start at or heavier than last week’s 10s.

 

B) Every 3 minutes x 4-6 sets

– 15/12 cal row

– 12 thrusters 95/65

– 9 pull-ups

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/16

A) Every 2 minutes x 8 sets:

– clean and jerk

Sets 1-4: 2 reps @ 55-75%

Sets 5-8: 1 rep @ 80+%

*Build to a heavy set.

 

B) For time:

– 50 KB swings

– 25 toes to bar

– 100 double unders

– 40 KB swings

– 20 toes to bar

– 80 double unders

– 30 KB swings

– 15 toes to bar

– 60 double unders

 

Wednesday 10/17

A) Every 90 seconds x 10 sets:

– 1 bench press @ 85-95%

– 1 weighted pull-up or 1-2 negative pull-ups

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 15 box jump overs

 

C) 3 sets for quality:

– 16 banded pull-aparts

– 16 DB hammer curls

– 16 banded psoas marches

 

Thursday 10/18

A) EMOM x 5 sets

– 1 snatch @ 55-75%

+

E2MOM x 5 sets

– 1 snatch @ 80+%

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 18 DB snatches

– 15 sandbag squats

– 12 burpees over the bag

 

Friday 10/19

A) E2M x 8 sets:

– 2 deadlifts

– 5-10 ring/box dips

*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.

 

B) 3 sets for quality:

– heavy sled drag down and back

– 6-8 strict toes to bar

– 20 DB walking lunges

– 10/side half kneeling landmine presses

 

Saturday 10/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/21

8am Endurance

10-12pm Open Gym

A huge congrats goes out to Coaches Kat and Jon on the arrival of their baby boy and newest member of the EDCF family, Logan Frederick Bunner. Logan was born on 10/5 at 6:01pm weighing in at 7lb 13oz.

We wish Coach RJ the best as she travels to Spokane, WA this week to compete in the 2018 USA Powerlifting Raw Nationals!

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Monday 10/8

A) Every 5 minutes x 3 sets

– 10 back squats

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 double KB deadlifts 53/35

3: 20 double unders + 4-8 pull-ups

 

Rx+: 70/44 KBs, and CTB pull-ups

 

Tuesday 10/9

A) Every 2 minutes x 8 sets:

– 1 pause clean + 1 front squat + 1 split jerk

*Build to a heavy set.

 

B) For time:

– 800m run

+

4 rounds:

– 6 power cleans (135/95)

– 6 shoulder to overhead

– 6 burpees over the barbell

+

– 800m run

 

RX+ 155/105.

 

Wednesday 10/10

A) Every 90 seconds x 8 sets:

– 2 bench press @ 32X1 tempo

– 4 weighted or 2-4 negative pull-ups

*start bench press weight at heaviest set of 3’s weight from last week.

 

B) Every 3 minutes x 4-7 sets:

– 250/200m row

– 10 RKB swings (53/35)

– 4-8 toes to bar

 

Thursday 10/11

A) Every 2 minutes x 8 sets:

– 3 stop snatch pull + snatch

*Pauses at below knee, above knee, & high hang.

 

B) 6 rounds for time:

– 6 power snatches (95/65)

– 6 overhead squats

– 36 double unders

 

RX+ 115/75.

 

Friday 10/12

A) E3MOM x 6 sets

– 3 deadlifts @ 3111 tempo

– 8 L-seated DB press @ 2111 tempo

 

B) 3 sets for time:

– 8/side double KB front rack rear foot elevated split squats

– 8/side bent over rows

– 10 slide hamstring curls @ 20X1

– 8-10 barbell abdominal rollouts @ 2111

 

Saturday 10/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/14

8am Endurance

10-12pm Open Gym

The East Dallas Throwdown on Saturday was a blast! Thanks to everyone who came out and competed or participated. I love seeing how everyone comes together for events like this!

Here is a breakdown of how everyone did by placing thanks to Coach Jon’s Excel skills.

Also, we’ve got Throwdown shirts for sale which also commemorate our 7th birthday. These are for sale on the website and at the gym! Even if you didn’t do the Throwdown this weekend you are welcome to them! They are pretty sweet. Check them out here: http://www.eastdallascrossfit.com/shop/

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Monday 10/1

A) Every 75 seconds x 10 sets:
– 1 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 2.

 

B) Every 3 minutes x 4-6 sets

– 250/200m row

– 12 wallballs

– 8 pull-ups

– 4 burpees over the rower

 

Tuesday 10/2

A) Every 90 sec x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*To be performed as full squat cleans.

*Build to a heavy set.

 

B) 3 rounds for time:

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

 

Wednesday 10/3

A) E2M x 7 sets:

– 3 bench press @ 32X1 tempo

– 6 bent over barbell with pause at torso

*start deadlift weight at heaviest set of 5’s weight from last week.

 

B) For time:

– 30/24 cal row

– 30 toes to bar

– 30 box jumps w/ step down (24/20”)

– 30/24 cal row

– 30 RKB swings (53/35)

– 30 HR push-ups

– 30/24 cal row

 

Thursday 10/4

A) Every 90 sec x 8 sets:

– halting snatch deadlift @ knee +

snatch pull +

snatch

 

B) 5 sets @ 90%

– 200m run

– 8 overhead squats (95/65)

– R60S

 

Friday 10/5

A) E3MOM x 5 sets

– 5 deadlifts @ 3111 tempo

– 7/side half kneeling DB press @ 2111 tempo

 

B) 3 sets for time:

– 10/side single arm KB front rack walking lunges

– 10 chest supported rows with pause

– 20 banded hamstring curls with pause

– 8/side plank knee to opposite elbow (controlled)

 

Saturday 10/6

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/7

8am Endurance

10-12pm Open Gym

Congrats to both of our teams who went down to Taylor, TX and competed in the Killswitch Team Competition. Our RX team even took home 3rd place! Well done everyone!

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It’s going down this Saturday!

In honor of our 7th birthday we are putting on an in-house partner mini competition we are calling the East Dallas Throwdown. The competition will take place this Saturday, September 29th, from 8-11:00ish. There will be three WODs. Two will be released beforehand (check out Instagram feed) while one will be kept a secret for the day of the competition.

Partners will need to be teams of two of either male/male or female/female. The competition is free and we will have 7th anniversary shirts for sale too! Have a partner already locked down? Please register by completing both of the following steps below:

1. Sign up for the competition through Zen Planner by going HERE.
2. Input both you and your partner’s names, your team name, and your preferred division HERE.

A note about divisions. RX won’t be anything crazy but you must be able to complete kipping pull-ups, 95/65lb thrusters, 185/125 deadlifts, 24/20″ box jumps. If you can’t then please hop in with the scaled division. We will also have a masters division!

Oh and we are heading to Bryan Street Tavern afterwards for food, drinks, football watching, and volleyball from 12-2pm. Can’t make the competition? Join us afterwards!

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Monday 9/24

A) Every 90 seconds x 9 sets:
– 2 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 3.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 double KB front rack reverse lunges

3: 20 double unders + 4-8 toes to bar

 

*Use a weight for lunges so that 10 reps are stable but tough.

*RX+ row 15/12 cal.

 

Tuesday 9/25

A) Every 45 seconds x 16 sets

– 1 power clean @ 80-90%

 

B) Every 5 minutes x 3-4 sets:

– 400m run

– 10 deadlifts (225/155, 205/145, 185/125, 155/105, 135/95, 115/75)

– 10 pull-ups

– 10 burpees over the bar

 

RX+ use 275/185 and perform 8 CTB pull-ups.

 

Masters

A) Every 90 sec x 8 sets (4 each)

Station 1: 8/side single leg step ups (weighted if able)

Station 2: 8/side single arm DB half kneeling press

 

B) Every 5 minutes x 3-4 sets:

– 400m run or 400/350m row

– 10 KB deadlifts

– 8 pull-ups

– 6 burpees

 

*KB deadlifts should be at a weight heavier than your typical swing.

 

Wednesday 9/26

A) E3MOM x 5 sets:

– 5 bench press @ 32X1 tempo

– 8 supinated bent over barbell with pause at torso

 

B) 5 rounds for time:

– 250/200m row

– 12/9 hand release push-ups

– 15 RKB swings

 

C) 3 sets for quality:

– 10 supinated banded shoulder external rotations

– 10 BB standing curls

 

Thursday 9/27

A) E2M x 8 sets:

– hang snatch + snatch

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) For time:

– 30 alternating DB snatch (55/35)

– 30 box jump + step down (24/20”)

– 20 alternating DB snatch

– 20 box jump over

– 10 alternating DB snatch

– 10 burpee box jump over

 

Masters

A) E2M x 8 sets:

– 5 deadlifts

– 3 hang power clean

– 1 shoulder to overhead

 

B) For time:

– 250/200m row

– 30 RKB swings

– 30 box step ups

– 250/200m row

– 20 RKB swings

– 20 box step ups

– 250/200m row

– 10 RKB swings

– 10 box step ups

 

Friday 9/28

A) Every 3 minutes x 5 sets:

– 5-4-3-2-1 strict overhead press @ 2011

– 10 DB Romanian deadlifts @ 2011

*Build to a heavy single rep on press

 

B) 3 rounds for quality:

– 1-5 rope climbs or 1-5 laying to standing rope climb

– 8-10/side single arm DB overhead walking lunges

– 10 BB hip extensions w/ pause (building)

– 8/side single arm ring rows w/ reach

 

 

Saturday 9/29

8-11am East Dallas Throwdown

 

Sunday 9/30

8am Endurance

10-12pm Open Gym

In honor of our 7th birthday we are putting on an in-house partner mini competition we are calling the East Dallas Throwdown. The competition will take place on Saturday, September 29th, from 8-11:00ish. There will be three WODs. Two will be released beforehand (the first one is HERE) while one will be kept a secret for the day of the competition.

Partners will need to be teams of two of either male/male or female/female. The competition is free and we will have 7th anniversary shirts for sale too! Have a partner already locked down? Please register by completing both of the following steps below:

1. Sign up for the competition through Zen Planner by going HERE.
2. Input both you and your partner’s names, your team name, and your preferred division HERE.

A note about divisions. RX won’t be anything crazy but you must be able to complete kipping pull-ups, 95/65lb thrusters, 185/125 deadlifts, 24/20″ box jumps. If you can’t then please hop in with the scaled division. We will also have a masters division!

Oh and we are heading to Bryan Street Tavern afterwards for food, drinks, and volleyball from 12-2pm. Can’t make the competition? Join us afterwards!

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Monday 9/17

A) Every 2 minutes x 7 sets:
– 3 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 5.

 

B) For time:

– 400m run

– 15 pull-ups

– 20 thrusters (95/65)

– 400m run

– 20 thrusters

– 15 pull-ups

– 400m run

 

RX+ use 115/75

Scaled use 75/55

 

 

Tuesday 9/18

Tester

A) 8 min to find today’s 1RM power clean

R3M

8 min AMRAP:

– power clean @ 90% of today’s 1RM

 

B) 500m row all out

R90S

500m row all out

 

*Score is total time of both rows added together.

 

C) 3 sets of:

– 10 double DB curl and press

– 10 lateral DB raises

 

Wednesday 9/19

A) “Fight Gone Bad”

3 rounds for total reps:

60 seconds of wallball (20/14)

60 seconds of sumo deadlift high pull (75/55)

60 seconds of box jump (20”)

60 seconds of push press (75/55)

60 seconds of row for calories

Rest 60 seconds

 

B) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)

 

Thursday 9/20

A) E2M x 8 sets:

– power snatch + overhead squat + hang squat snatch

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) E2.5MOM x 4-6 sets @ 90%:

– 200m run

– 8 TnG power snatches (75/55)

– 20 double unders

 

*Goal is to complete each set in same 5 sec window.

 

Friday 9/21

A) Every 4.5 minutes x 5 sets:

– 6 strict overhead press @ 2011

– 6 BB RDLs @ 2011

– 6 strict toes to bar 2/ pause at bottom

 

B) 3 sets for quality:

– 10 atlas stone squats (stone at chest)

– 1 lap / arm farmer’s carry

– 20 alternating DB death march

– max reps supinated strict pull-ups*

 

*Scale pull-ups with band so that you can complete at least 8-10 when fresh.

 

Saturday 9/22

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/23

8am Endurance

10-12pm Open Gym

 

 

Monday 9/10

A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo

*Start at 60% and build to a heavy set without breaking tempo.

 

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 pull-ups

 

*20 min cut-off.

 

Sweat

2 sets…

3 min AMRAP

– 150m row

– 10 DB push press

– 10 lunges

R90S

3 min AMRAP

– hill run

– 10 sit-ups

– 10 ring rows

R90S

 

Tuesday 9/11

A) E2.5M x 5 sets:
– TnG power clean cluster 1.1.1

R10S between cluster. All sets at or above heaviest weight you achieved last week with 2s.

 

B) 10 minute AMRAP:

– 3 power clean and jerk (135/95, 115/75, 95/65, 75/55)

– 3 burpee box jump overs

– 6 power clean and jerk

– 6 burpees box jump overs

– 9, 12, 15 (reps keep ascending by 3)

 

C) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)

 

Masters

A) E2.5M x 5 sets:

– 6 deadlifts

– 8 seated DB overhead press

– 8/side bent over KB row

*Deadlifts should be tougher than last week.

 

B) 10 minute AMRAP:

– 2 DB hang power clean and press

– 2 box step ups

– 4 DB hang power clean and press

– 4 box step ups

6, 8, 10 (reps keep ascending by 2)

 

Wednesday 9/12

A) 2 sets total @ 90% pace…

2 minutes:

– 250/200m row

– Max alternating DB snatch in remaining time

R1M

2 minutes:

– 200m run

– Max double unders in remaining time

R1M

2 minutes:

– 250/200m row

– Max toes to bar in remaining time

R1M

2 minutes:

– 200m run

– Max box jump overs in remaining time (24/20”)

R1M

2 minutes:

– 500/400m row

– Max sandbag front squats in remaining time

R6M, then repeat for same reps

 

B) 2-3 sets for time:

– 16 alternating DB death march

– 16 reverse snow angels

 

Sweat

1 min row for calories

1 min box step ups (add weight if needed)

1 min medball sit-up + Russian twist (R+L)

1 min 5 elevated push-ups + 5 ring rows

1 min rest

X 3 sets total

 

Thursday 9/13

A) E2M x 8 sets:

– 3 position snatch (high hang, hang, 2’ below knee)

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 8 hang power snatches

3: 10 front rack reverse lunges*

 

RX: 95/65

Scaled: 75/55, 65/45, 55/35

*Use KB/DB in goblet hold if reverse lunges are beyond capacity.

 

Friday 9/14

A) Every 3 minutes x 4 sets:

– 8 strict overhead press @ 2011

– 8 BB RDLs @ 2011

– 10-16 V-ups

 

B) 3 sets for quality:

– 1 lap farmers carry (heavy, regular speed)

– 1 length hand over hand horizontal sled pull

– 20 handed psoas marches + 10 banded glute bridges w/ pause

– 8/side half kneeling diagonal woodchoppers

 

 

Saturday 9/15

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/16

8am Endurance

10-12pm Open Gym

 

We are rolling out a new 30 minute “fast class” this coming Monday that is open to all current members and non-members alike. It will be free for non-members throughout the rest of September and included in all current memberships.

What is SWEAT?

Sweat is a 30 minute fast class incorporating more cardio-centric interval training designed to burn calories without the barbell or heavy weights. Sweat is perfect for those of all fitness levels!

If you have a friend who might be interested in Sweat, have them sign up for a free membership HERE.

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Monday 9/3 (Labor Day) – 9am class only

“The Dallas Five”

5 minutes of:

• Burpees

R1M

Then, 5 minutes of:

• 7 deadlifts, 155/105 lb.
• 7 box jumps, 24/20-in. Box

R1M

Then, 5 minutes of:

• Turkish get-ups, 40/30-lb. Dumbbell

R1M

Then, 5 minutes of:

• 7 snatches, 75/55 lb.
• 7 push-ups

R1M

Then, 5 minutes of:

• Rowing (calories)

 

Tuesday 9/4

A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2

R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)

– 7 toes to bar

*Pick a weight that is tough but you can keep unbroken with.

Masters

A) Every 2.5 minutes x 4 sets

– 8 deadlifts

– 8/side single arm DB overhead press

– 4/side single arm ring rows w/ reach

B) Every 3 minutes x 4-6 sets:

– 200m run or 200/150m row

– 5/side DB hang clean and jerk

– 7 sit-ups or hanging knee raises

*Pick a weight that is tough but you can keep unbroken with.

 

Wednesday 9/5

3 minutes:

– 500/400m row

– Max RKB swings in remaining time (70/44)

R1M

3 minutes:

– 400m run

– Max double unders in remaining time

R1M

3 minutes:

– 500/400m row

– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)

R1M

3 minutes:

– 400m run

– Max box jump overs in remaining time (24/20”)

R1M

3 minutes:

– 500/400m row

– Max DB snatch in remaining time (55/35ish)

R1M

3 minutes:

– 400m run

– Max wallballs in remaining time (20/14)

*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.

 

Thursday 9/6

A) Every 3 minutes x 3 sets:

– 10 strict overhead press @ 2011

– 10 BB RDLs @ 2011

– 20 medball Russian twists from hollow position

B) EMOM x 3 sets

1: 12/9 cal row

2: 15 wall balls

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 12 KB swings (70/44)

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 9 burpees

RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.

Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.

 

Friday 9/7

A) Every 5 minutes x 3 sets:

– 16 front rack reverse lunges

– 6-12 strict handstand push-ups

– 6-12 strict supinated pull-ups

*Lunges should be at or heavier than last week’s heaviest set.

B) 3 sets for quality of:

– 1 length x seated hand over hand vertical sled pull

– 10 double KB iso front squats @ 3030 tempo

– 1 lap/arm suitcase carry

– 10 medball hamstring curls @ 3030 tempo

 

Saturday 9/8

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/9

8am Endurance

10-12pm Open Gym

Monday 9/3 (Labor Day) – Please join us as we remember one of our fallen soldiers and take on a Hero WOD at 9am. This will be the only class of the day.

Barbell – Our EDCF Barbell class is coming to a close after this week after 8 weeks of dedicated hard work to progressing the snatch and clean and jerk. Our Barbell athletes will showcase their progress in a mock meet in the near future. Details TBA.

Handstand Course – We are now in week 2 of 8 with our handstand drills under Coach Cash. Please be sure to do your homework and mark your progress on the back whiteboard every week! See you all this Saturday at 10am.

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Monday 8/27

A) E3M x 3 sets:
– TnG power clean cluster 3.3.3

R10S between cluster. Build each set.

 

B) Every 4 minutes x 3-5 sets @ 90%:

– 400m run

– 5 deadlifts

– 5 hang power cleans

– 5 shoulder to overhead

*Goal is to cycle barbell movements UB and efficiently while keeping run pace high.

 

RX+: 155/105

RX: 135/95

Scaled: 115/75, 95/65, 75/55

 

Tuesday 8/28

Front squat testing

A) EMOM x 5 seats

– 2-3 front squats @ 65-75%

+

E2MOM x 5 sets

– 1 front squat @ 80-100+%

*If you need it, take a set off before making an attempt.

*If you’re not feeling it then just try for 95% and call it a day.

 

B) 5 rounds for time:

– 32 double unders

– 16 wallballs  (20/14 to 10/9’)

– 8 pull-ups

 

C) 2-3 sets for quality:

– 20 alternating banded psoas marches from hollow

– 15 banded hip extensions w/ pause

– 10 banded pull aparts

 

Wednesday 8/29

AMRAP 4

– 500/400m row

• 8 RKB swings
• 8 lunges

R2M

AMRAP 4

– 400m run

• 8 push ups
• 30 single unders

R2M

AMRAP 4

– 500/400m row

• 8 wallballs
• 8 burpees

R2M

AMRAP 4

– 400m run

• 8 pull-ups
• 8 box jumps

R2M

AMRAP 4

– 500/400m row

• 8 DB clean and jerk (4/side @ 55/35ish)
• 8 sit-ups

 

Thursday 8/30

A) Every 3 minutes x 4 sets:

– 10 seated DB/KB overhead presses @ 2110 tempo

– 8 strict supinated pull-ups

– 6/side wide stance banded twist @ 2110 tempo

 

B) 2,000m row tester

*Goal is to keep the pace you did for last week’s 1000m repeats.

 

C) 3 sets for quality:

– 10/side DB thinker curls

– 10/side DB tricep kickbacks

 

Friday 8/31

A) E2M x 8 sets:

– 1 deadlifts @ 90-95%

*Deadlifts should be around 90-95 ish%. Focus on your set up and tension for each rep.

 

B) 3 sets for quality:

– 20 alt. front rack reverse lunges (all at heaviest weight from last week)

– 6/side TGUP sit-ups

– 10/side DB bent over rows

– 30-60 sec ring or floor FLR

 

Saturday 9/1

8am Masters / Barbell

9am CrossFit / Bring A Friend Day

10am Intro To CrossFit / Open Gym

 

Sunday 9/2

8am Endurance

10-12 Open Gym

F Barbell class is coming to a close this week after 8 weeks of work. These athletes will be showcasing their progress with a mock meet. Details TBA!

Handstand Course – We are now in our second week of our Handstand Course with Coach Cash. Make sure to do your homework and note your progress on the back whiteboard!

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