* 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) Hang Snatch: 1 Rep Every 45 seconds for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

2) Hang Clean: 1 Rep Every 45 seconds for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

3) 10 minute AMRAP:

12 Power Cleans 75/53

9 Knees-to-armpits

6 Burpee Lateral Bar Hops

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds betweens sets. Make these heavy, but keep them strict.

5) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip…Kipping, Strict, Banded, Weighted, Supports, etc.

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