* 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.

WOD:

1) 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.

2) 3 rounds AQAP:

90 Single-unders

30 Wall Balls 14/8

10 Pull-ups

Extra Work:

3) Face Pulls: 100 not for time

Keep track of number of sets to complete. Focus on positioning and activation, not speed.

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

WOW!