* 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) Overhead Squat: 5 sets of 2

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

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

Warm-up as needed. Start around 60% of your 1RM Floor 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) 5 rounds:

Max Reps Squat Clean Thrusters 155/105

200m Run

Rest 5 minutes

Scale loading so that you can complete at least 5 Unbroken Squat Clean Thrusters. Once you drop the bar sprint the 200m at a Max Effort. Focus on your rest and recovery.

Extra Work:

 5) Row: 30 minutes w/HR @ 70-80%

Goal should be consistent heart rate/pacing. Record total meters.

6) GHD Sit-ups: 10 minute EMOTM

You choose the reps. No more than 10 reps/minute.

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