* 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) 3 rounds AQAP:

800m Run

30 Deadlifts 95/65

20 Push-ups

10 Overhead Squats 95/65

Extra Work:

2) Russian Kettlebell Swings: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as possible.

3) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets. Pick a rep count you can complete without stopping in the first set.

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