* 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) 20 minute EMOTM:

Movement 1 – Run 150-200m/True Form .7-.13 miles/Row, Ski, Assault Bike 10-20 Cals

Movement 2 – 50m Barbell Front Rack Carry

Pick efforts and loading you can maintain for all 10 rounds. Bar must be cleaned from the floor.

WOD:

2) Halting Snatch: 1 Rep Every 0:45 for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just above the knee, hold for 3 seconds, then Snatch. All reps full Squat.

3) Halting Snatch: 1 Rep Every 0:45 for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just above the knee, hold for 3 seconds, then Clean. All reps full Squat.

4) 10 minute AMRAP:

10 Chest-to-bar Pull-ups

15 Kettlebell Swings 70/53

20 Wall Balls 20/14

Extra Work:

5) Strict Deficit HSPU: 6 sets of 4

You choose the deficit. Rest 90-102 seconds between sets.

6) Russian Dips: 5 sets of 5-8 reps

Rest 90-120 seconds between sets. Add load if able.

7) Fat Grip Neutral Strict Pull-ups: 35 for time

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

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