* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

** This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required.

*** There will be no CrossFit Kids classes until Tuesday, August 26

Class:

1) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

2) 12 minute AMRAP:

10 Handstand Push-ups

20 Kettlebell Swings 53/35

50 Double-unders

Post Class:

3) Strict Pull-ups: 5o for time

While this is for time, focus on larger sets, no singles allowed.

4) Dumbbell Floor Press: 3 sets of 15

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

5) Dumbbell Overhead Tricep Curl: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

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

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