* 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) Deadlift: Establish a 1RM

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

2) AQAP:

800m Run

21 Deadlifts 95/65

21 Abmat Sit-ups

400m Run

15 Deadlfits 95/65

15 Abmat Sit-ups

200m Run

9 Deadlifts 95/65

9 Abmat Sit-ups

Extra Work:

3) GHD Sit-ups: 3 sets of 15

Rest 90 seconds between sets. If you’ve never done these before only come to parallel.

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

Post Results/Thoughts To Comments