* 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 5

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

2) Halting Jerk: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM Jerk. Hold the bottom of the dip for 3 seconds.

WOD:

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

Warm-up as needed. Start around 60% of your 1RM Bench 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) AQAP:

100 Double-unders

50 Kettlebell Swings 70/53

40 Toes-to-bar

50 Kettlebell Swings 70/53

100 Double-unders

Extra Work:

5) Run: 6 x 400m @ 100%/200m @ 130%

% does not refer to speed, but time. For instance if your 400m takes you 1:40 (100 seconds), then run your 200m at a 2:10 400m pace, or in 1:05.

6) GHD Sit-ups: 3 sets of 20-30 sets

Rest 90-120 seconds between sets. Pick a rep range you can complete for the first set without pausing.

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