Author: Jade

* 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. Please be mindful you’ll need to be out at 8 AM sharp! WOD: 1) 5 rounds AQAP: 400m Run 21 Deadlifts 115/75 15 Push-ups 9 Overhead Squats 115/75 Extra Work: 2) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between. Sets. Heavy as possible. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping on the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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.  WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit.  1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over…