* 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 155/105

21 Toes-to-bar

400m Run

15 Deadlfits 155/105

15 Toes-to-bar

200m Run

9 Deadlifts 155/105

9 Toes-to-bar

Extra Work:

3) Pistol Squats: 10 minutes Practice

Work on any facet/style of a Pistol Squat.

4) Glute Series: 3 sets of 10 Mini Squat, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges

Rest 90 seconds between sets. Use a mini band just above your knee for all movements.

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

Post Results/Thoughts To Comments