* 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.

WOD:

1) 20 minute EMOTM:

Movement 1 – 50m Farmers Carry

Movement 2 – 50m Heavy Sled Drag

Pick loading you can maintain efforts for  both movements. If you start a little light on the sled, don’t be afraid to add as the rounds go on.

2) 10 minute AMRAP:

10 Ring Rows

15 Kettlebell Swings 35/26

20 Wall Balls 14/8

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds betweens sets. Heavy but keep it strict.

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