* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM.

** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train.

Pre Class:

1) 3-Position Snatch: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Order is High-Hang, Above the Knee, Floor. Only work as heavy as you can hold onto the bar for all reps.

2) Deficit Snatch Pull: 5 @ 95%, 5 @ 100%, 5 @ 105%

Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″.

WOD:

3a) Pause 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. Pause for 3 seconds in the bottom then come up. No bounce.

3b) Pause 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. Pause for 3 seconds in the bottom then come up. No bounce.

3c) 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 the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

4) 3 rounds AQAP:

100 Double-unders

14 Single Arm Dumbbell Snatch 70/50

7 Muscle-ups

Extra Work:

5) Glute Ham Raise: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Add load/assistance as needed/deemed fit.

6) Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

7) Sled Drag: 400m @ Bodyweight

Scale as needed to keep consistent momentum, there should be no stopping.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

https://www.youtube.com/watch?v=eRaTpTVTENU