* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM.

** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train.

WOD:

1) 25 minute AMRAP:

 5 Bear Complex 115/75

400m Run

One Bear complex consists of 1 Power Clean, 1 Front Squat, 1 Shoulder-to-Overhead, 1 Back Squat, 1 Shoulder-to-Overhead

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 range you can hit without stopping for the first set.

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