* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays.

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 150-200m Run, 10-20 Cals Assault Bike/Row/Ski Erg

Movement 2 – 25m Heavy Dog Sled Push

Pick efforts you can maintain for all 10 rounds.

WOD:

2) Hang Snatch: 1 Rep Every 45 seconds for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

3) Hang Clean: 1 Rep Every 45 seconds for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

4) 10 minute AMRAP:

12 Power Cleans 115/75

9 Toes-to-bar

6 Burpee Lateral Bar Hops

Extra Work:

5) Strict Ring Muscle-up: 10 minute EMOTM

You choose the reps. Be consistent.

6) Strict HSPU: 30 for time

Scale up to a deficit if this is easy for you. Keep it within 5 minutes.

7) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds betweens sets. Make these heavy, but keep them strict.

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