* 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) Halting Snatch: 1 Rep Every 0:45 for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just above the knee, hold for 3 seconds, then Snatch. All reps full Squat.

2) Halting Snatch: 1 Rep Every 0:45 for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just above the knee, hold for 3 seconds, then Clean. All reps full Squat.

3) 10 minute AMRAP:

10 Pull-ups

15 Kettlebell Swings 53/35

20 Wall Balls 20/14

Extra Work:

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

Rest 90-120 seconds betweens sets. Heavy but keep it strict.

5) Ring Dips: 10 minutes Practice

Work on any facet of a  Ring Dip…Support, Strict, Assisted, Weighted, etc.

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