* 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.

WOD:

1) Power Snatch From Blocks: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Blocks setup just above the knee. Build as heavy as deemed fit.

2) 40 minute AMRAP:

10 Squat Cleans

400m Run

Squat Cleans start at 135/95, each round increase the weight to the following weights…145/100, 155/105, 165/115, 175/125, 185/135, 195/140, 205/145, 215/150, 225/155, 235/160, 245/165, 255/170, 265/175, 275/185.

3) Paralette HSPU: 10 minute EMOTM

You pick the deficit, reps, and whether you want to kip or go strict.

4) Toes-to-bar: 50 for time

Keep track of total time and attempts to complete.

5) Strict Chest-to-bar: 50 for time

Keep track of total time and sets to complete. No sets smaller than 2.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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