* 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 Clean: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for.

2) Deficit Clean 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:

3) Front Squat: 3 reps Every 1:30 for 7 sets

Warm-up as needed. Start at at least 70% or heavier. Sets to be done at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

4) Barbell Bulgarian Split Squats: 5 reps/side Every 2:00 for 5 sets

This should be done as a continuation of your Front Squats. Perform all 5 reps on 1 leg before switching to the other. Sets should be done at 10:30, 12:30, 14:30, 16:30 and 18:30.

5) 3 rounds AQAP:

400m Run

21 Deadlifts 155/105

12 Burpee Lateral Bar Hops

Extra Work:

6) Dumbbell Stiff Leg Deadlift: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible, but focus first on positioning and stretch.

7) Pendlay Row: 4 sets of 8 reps

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

8) Reverse Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

9) 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