* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try.

*** There will be no CrossFit Kids classes until Tuesday, August 26

Class:

1) Back Squat: Establish a 1RM

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

2) 21-15-9 – AQAP:

Front Squats 115/75

Pull-ups

Extra Work:

3) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

4) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments