* 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) Front Squat: 5 reps Every 2:00 for 5 sets

Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:00, 4:00, 6:00, and 8:00

2) Barbell Split Squats: 7 reps/side Every 2:30 for 4 sets

This should be done as a continuation of your Front Squats. Perform all 7 reps on 1 leg before switching to the other. Sets should be done at 10:00, 12:30, 15:00, and 17:30.

3) AQAP:

400m Run

21 Overhead Squats 95/65

400m Run

21 Front Squats 95/65

400m Run

21 Back Squats 95/65

Extra Work:

4) Dumbbell Stiff Leg Deadlift: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible, but focus first on positioning and stretch.

5) Reverse Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

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