* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

** This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required.

*** There will be no CrossFit Kids classes until Tuesday, August 26

Class:

1) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

2) 12 minute AMRAP:

10 Push-ups

20 Kettlebell Swings 35/26

50 Double-unders

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible.

4) Row: 15 x :30 ON/:30 OFF

Row on the wattage setting. Off should be 50% of the wattage of ON, goal is fastest maintainable pace.

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

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