* 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) 5 Strict Press + 1/side Turkish Get-up: Every 2:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Strict Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell.

2) 3 rounds AQAP:

60 Double-unders

30 Wall Balls 20/14

10 Chest-to-bar Pull-ups

Extra Work:

3) Crossover Symmetry:

Go through this not for time, focus on positioning and muscle activation.

4) 50m Shuttle + 100m Shuttle: Every 1:30 for 15 sets

This should be performed as a 25m out and back, and a 50m out and back.

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

WOW!