* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. 

Pre Class:

1) Overhead Squat: 5 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

2) Behind the Neck Jerk: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit.

WOD:

3) 5 Push Press + 1/side Turkish Get-up: Every 2:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell.

 4) 5 rounds:

15 Thrusters 95/65

200m Run

10 Calorie Assault Bike

Rest 5 minutes

Each effort should be hard and for time, focus on turn-over speed on the Thrusters, and blow yourself up on the Assault Bike absolute max effort regardless of the consequences.

Extra Work:

 5) Row: 5 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE