* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

** This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required.

*** There will be no CrossFit Kids classes until Tuesday, August 26

Pre Class:

1) Strict Press: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

Class:

2) Deadlift: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Be SMART!

3) AQAP:

800m Run

21 Deadlifts 225/155

21 Toes-to-bar

400m Run

15 Deadlfits 225/155

15 Toes-to-bar

200m Run

9 Deadlifts 225/155

9 Toes-to-bar

Post Class:

4) Glute Series: 3 sets of 10 Mini Squat, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges

Rest 90 seconds between sets. Use a mini band just above your knee for all movements.

5) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

6) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible

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

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