* 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) Overhead Squat: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

2) Snatch Grip Behind the Neck Jerk: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit.

WOD:

3) 5 Strict Press + 1/side Turkish Get-up: Every 2:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Strict Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell.

4) 3 rounds AQAP:

90 Double-unders

30 Wall Balls 20/14

10 Bar Muscle-ups

Extra Work:

 5) 50m Shuttle + 100m Shuttle: Every 1:30 for 15 sets

This should be performed as a 25m out and back, and a 50m out and back.

6) GHD Sit-ups: 50 for time

Keep track of total time and attempts to complete.

7a) Dumbbell Bench Press: 4 sets of 10

Heavy as possible.

7b) Dumbbell Overhead Tricep Curl: 4 sets of 20

Heavy as possible. Superset these with the Bench Press. Rest 2-3 minutes between supersets.

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

WOW!